See the table below for Eric Llewellyn's recommendations for supplements for female teens. This information is offered as an introduction to supplements, foods & substances known to help female teenagers. This information is not a substitute for medical advice or treatment & it is suggested that sound advice is taken by an appropriately qualified practitioner.
|Daily Intake||Initial Period||Ongoing Intake|
|FIRST CHOICE SUPPLEMENTS|
|Multivitamin-Mineral||1 twice daily||2 weeks||1 daily|
|Magnesium||1 twice daily||4 weeks||1-2 for 3 months|
|Essential Fatty Acid Complex||1 twice daily||2 weeks||1 daily|
|Iron & Molybdenum||1 daily||1 daily||1 daily if required|
|Probiotic||1 month course - As required|
Introduction to Nutrition for Female Teens
Female teen years are the formative years of independent adulthood, when many attitudes and behaviour patterns are established, both physically and emotionally.The maintenance of good health is not merely the absence of poor health.
This is a time when positive nutritional foundations need to be laid for future years; a time of growing dietary independence and a time of special nutritional needs. The choices made during this time of life profoundly influence an individual's health profile for years to come.
There are significant peer-group pressures with regard to weight, skin and hair condition, which can be directly related to dietary intake. During female teens years, we have more control over our weight than in subsequent years, and we need to be aware of those factors that directly contribute to even mild obesity.
The skin is the largest organ of the human body. Dietary factors influence many common skin complaints. Surveys have shown that over 80% of teenagers 12 and 18 are affected in some way by acne, and this is more common among young men than young women.
It is notable that this skin condition is far more prevalent amongst individuals consuming a western diet than amongst those who live on a more natural diet.
Much has been written regarding the adverse health factors associated with fast foods. While these can be enjoyable, they do not usually enhance optimum health. It is good to consider fast foods as a bank account, in that it is fine to indulge when our immune system is sufficiently in credit.
Some of the fats and other additives used in fast foods can contribute to skin eruptions. High consumption of milk beverages is associated with poor skin condition and even forms of dermatitis including eczema.
Most commercial hair shampoos and other hair preparations contain chemicals that are not only associated with poor hair growth, but that can also contribute to skin allergies, and are known to have detrimental effects on the eyes.
Ninety per cent of commercial shampoos contain undesirable chemicals such as sodium lauryl sulphate and propylene glycol, which are associated with skin allergies and dermatitis, and dry skin has also been related to some of the detergent additives
Many toothpastes and mouthwashes also contain chemicals that can contribute to poor skin and also allergies.
Some female teens can experience painful menstruation and cramps, which can be associated with low levels of magnesium and iron.
Female TeensThis is a time when positive nutritional foundations need to be laid for future years; a time of growing dietary independence & a time of special nutritional needs. The choices made during this time of life profoundly influence an individual's health profile for years to come. The maintenance of physical health can also have a great effect on emotional health.
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- Cereal grains: whole brown rice, barley, rye, buckwheat, oats, oatmeal
- Vegetables: sweet potato, cauliflower, broccoli, spinach, iceberg lettuce, cucumber, miso, soya bean tofu, beetroot, celery, parsnip, carrot, cucumber, turnip
- Fruits: freshly squeezed & diluted lemon juice, apples, dried figs, apricots, ripe bananas, avocado, blueberries, raisins, dates, olives
- Legumes: dried peas, soybeans, haricot beans, chick peas, butter beans, lentils, black beans, green peas
- Teas, Herbs & Spices: sarsaparilla, ginger, parsley, basil, green tea, turmeric, camomile, peppermint
- Nuts & Seeds: sesame seeds, sunflower seeds, almonds, hazelnuts, walnuts, pistachio and pine nuts
- Fungi: Reishi mushrooms
- Fish: oily fish (except mackerel), tuna, haddock, anchovy, and prawns
- Dairy: three to four modest portions of organic live yoghurt per week
- Meats: organic chicken, lamb
- Additional Foods: molasses
- Cereal grains: refined cereals, refined flour products
- Vegetables: excess garlic
- Fruits: orange, orange juice, grapefruit & grapefruit juice
- Legumes: soya milk
- Nuts & Seeds: old Brazil nuts and high intake of peanuts
- Fish: mackerel
- Poultry: battery chicken, hens' eggs
- Meats: pork & pork products, reduce intake of proteins from red meat, salami
- Dairy: cow's milk, reducing dairy to a minimum, reduce non-organic cheese
- Fats: hydrogenated fats, refined cooking oils, fennel oil, trans-fatty acids, low fat foods
- Food Additives: tartrazine, artificial sweeteners, sulphates (preservative)
- Beverages: avoid excess caffeine & alcohol; avoid artificially sweetened drinks.
- Avoid: low fat foods, refined carbohydrates, white sugar (sucrose), high additive processed foods, artificial sweeteners, chocolate, pickled foods
- Cooking methods: fried foods, barbequed foods
- As part of a healthy lifestyle, it is well understood that smoking is deleterious to good health.
- Being aware of appropriate weight management is also well understood.
- Less well discussed in relation to good health, however, is the importance of our feelings and emotions. Lack of self-esteem is so often associated with poor eating and lifestyle habits. All of us have positive aspects to our life, and focusing on these will improve our well-being.
- It is important that attention is paid to the balance between acid-forming and alkali-forming foods. The optimum balance is around 60% alkali-forming and 40% acid-forming.
- Adopt a diet based on organic wholefoods, vegetables, fruits and grains.
- Raw foods such as salads and fruits should be about 20% of the daily food intake for optimum health benefits.
- There is benefit in eating in a specific order: fresh 'live' foods first such as salads to prepare the digestive system. Next follow cooked vegetables, then proteins. Anything starchy should be last. Eating in this order ensures food enters the digestive system in order of digestion time.
- Chew foods slowly and thoroughly, as this increases their nutritional benefits, particularly as we get older.
- Research has shown that reducing intake of dairy products in later life is beneficial.
- It is best to reduce red meat within the diet to occasional intake. As a general guide, the best meat sources are lamb, and with regard to poultry, properly-fed and organically-reared chicken.
- White fish are generally the better option. Coastal fish such as mackerel are best reduced, as they tend to contain more of the undesirable toxic pollutants.
- As the years progress it is sensible to reduce the total intake of refined sugars.
- Avoid dehydration - take plenty of fresh water. Good quality still mineral water from a glass container is the superior form; though a good tap filter is also satisfactory. During exercise, the body loses up to 3 litres and it is good to remember that muscles are composed of 70% to 75% water. Adequate water intake is known to help reduce the feeling of tiredness and fatigue. Increased intake of water can help to reduce weight.
- Foods cooked in aluminium cookware reduce water's ability to be used by the body.
- Avoid high intake of beverages containing caffeine, e.g. excess coffee, artificially sweetened fizzy (carbonated) and still drinks, and soft drinks high in sugars ending in '-ose' such as 'sucrose', 'glucose' and 'fructose'.
- Take exercise as much as possible out of doors in clean air. Prolonged exercise in air conditioning with artificial lighting should be no more than an hour at one time. Isotonic exercise has been found beneficial in reducing muscle weakness.
- Sunlight has a beneficial effect on the whole person, and is also known to alleviate the experience of fatigue that can also occur with extended periods of exposure to artificial lighting. Wearing sunglasses can reduce energy levels, as they block out some beneficial rays that can actually enhance energy.
- Avoid shampoos and soaps containing Sodium Lauryl Sulphate.
- A health review with a medical homeopath is also an additional positive health step.It is not commonly talked about, but adequate water and hydration help regulate weight.
- An adequate intake of magnesium and selenium as in the Multi-Vitamin & Mineral formula can help remove some waste materials from the body that are known to contribute to body odour.
- Full spectrum fluorescent lighting is known to help create a calming effect within children, whereas the more standard forms of fluorescent lighting do not help.
- Natural sunlight also helps prevent hyper-activity. However, over-exposure to sunlight can exacerbate it.
All information contained on this website is for information only and should not be used to diagnose, prevent, treat or cure any disease, health or medical condition. The products are not intended to diagnose, prevent, treat or cure any health or medical condition.
Do not exceed stated dose or use with prescribed medication unless advise by a doctor or medical practitioner.
**Keep out of reach of children