Journalism of Courage
This is an archive article published on October 9, 2023
Top foods for pre-teen girls for healthy hormonal health, puberty
Pre-teen girls need adequate calcium for proper bone development, said Dr Surabhi Siddhartha, consultant obstetrician and gynaecologist, Motherhood Hospital Kharghar
Is your pre-teen daughter eating right? (Source: Freepik)
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Top foods for pre-teen girls for healthy hormonal health, puberty
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What you eat all through your childhood and adolescence can make a lot of difference to your health. That applies equally to pre-teen children, especially girls, who undergo tremendous changes during the period. This is where certain nutritious foods must be included in their diet to supplement it further.
Nutritionist Shalini Sudhakar explained it further and said that what children eat matters the most for their physical and hormonal health growing up, especially during the challenging teenage stage, particularly in girls.
According to Shalini, three important superfoods are essential for young girls to help them have a peaceful puberty, healthy hormonal health, and peaceful menstruation for the rest of the lives.
Here’s what she listed.
*Moringa powder – Iron plays a crucial role in haemoglobin and hormonal health, especially in girls. Consuming 1 teaspoon of moringa powder in any form every day is very essential for young girls.
*Flaxseeds – Flaxseeds are a powerhouse of micronutrients such as iron, calcium, magnesium, vitamin C, vitamin E vitamin K etc which are essential for healthy hormonal secretion at all ages.
*2 dry figs – An excellent super food but sadly ignored, figs are excellent antioxidants, blood purifiers, and an amazing source to improve haemoglobin.
Do these foods actually help?
Dr Surabhi Siddhartha, consultant obstetrician and gynaecologist, Motherhood Hospital Kharghar said that foods for pre-teen daughters to support their overall health and development can be broken down into 3 food groups:
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Calcium-rich foods: Pre-teen girls need adequate calcium for proper bone development. Encourage them to consume dairy products like milk, yoghurt, and cheese. If they’re lactose intolerant or have dietary restrictions, consider fortified plant-based milk alternatives and calcium-rich leafy greens like kale and broccoli.
Iron plays a crucial role in haemoglobin and hormonal health especially in girls (Source: Getty Images/Thinkstock)
Iron-rich foods: Iron is essential for healthy blood and overall energy levels. Encourage the consumption of lean meats, poultry, fish, beans, lentils, and fortified cereals. Pairing iron-rich foods with vitamin C-rich options, like citrus fruits, can enhance iron absorption.
Fibre and whole grains: Fibre supports digestive health and helps maintain a healthy weight. “Encourage whole grains such as whole wheat bread, brown rice, quinoa, and oats. Incorporating fruits, vegetables, and legumes into their diet will also provide essential vitamins and minerals,” said Dr Surabhi.
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According to Dr Surabhi, it’s important to ensure a balanced and varied diet, as this will help pre-teen girls meet their nutritional needs for growth and development. “Additionally, consulting a registered dietitian or pediatrician can provide personalised guidance for your child’s specific dietary requirements,” said Dr Surabhi.
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