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A teenagers diet and health are directly related. A balanced diet has short and long term benefits
while an unhealthy one can cause physical, mental and emotional problems, as well as illnesses. Some of
the benefits of a healthy diet in adolescence are decreasing the chance of illness, paving the way for a
long, healthy and happy life, improved mood and getting better grades.
First, hundreds of studies show that a healthy diet decreases the chance of obtaining many
chronic illnesses and physiological problems. For example, a study in UCLA discovered that iron intake
in teen years greatly impact the brain later in life. Subjects in the study who had high transferrin levels, a
common sign of low levels of iron in the body, had structural changes in brain regions prone to
neurodegeneration. Also, Iron is vital to the making of a substance called myelin, which speeds your
brains communications, so poor iron levels during adolescence wear down your reserves which you need
later in life to protect you against aging and Alzheimers. Other studies by UCSF and Colombia
University Medical Center show that if young adults eat the recommended amount of salt a day of 5.8g
instead of the average 10g it is possible to reduce the rate of hypertension in teenagers and adults, heart
disease, heart attacks, strokes and overall deaths by any cause in teenagers. A healthy diet may also be
able decrease the chances of getting one of the most feared diseases in the world, cancer. Studies show
that eating plenty of vegetable and fruits are likely to reduce the risk of cancer of the mouth, throat,
esophagus, stomach and bowel. Moreover, an unhealthy diet can also cause emotional and mental
problems. The American Academy of Child and Adolescence Psychiatry says teenagers with weight
problems are more likely to experience emotional stress, depression, anxiety and obsessive-compulsive
disorder. Overall, it is scientifically proven that an unhealthy diet is one of the hurdles stopping millions
of people from living an illness-free life.

Second, a healthy diet in teen years sets the foundation for a long, healthy and happy life because
good and bad eating habits begin in adolescence. The results from a University of Minnesota study reveal

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that potentially harmful eating control behaviors are not just a phase that teens experience, but instead
may indicate that early dieting and disordered eating behaviors may set the stage for continued use of
these methods into adulthood. Another study done by a Swedish university in which 889 sixteen-year-olds
were asked about their breakfast habits in 1981 and were put under regular health check-up until 2008,
revealed that people who skipped breakfast or only ate or drank something sugary in their teenage years
were nearly 70% more likely to have obesity, high cholesterol, high blood levels of fat, and high blood
pressure as adults. Additionally, bulimia, anorexia and binge eating are behaviors that are usually
established well before adulthood, which without professional help are very difficult to overcome and can
affect the person for years to come. Therefore, it is obvious that nutrition patters in adolescence greatly
affects the rest of ones life.
Third, making better food choices at the breakfast table and in the lunchroom helps teens do
better in school. Young people who eat healthy, especially those who have a healthy breakfast daily, tend
to have increased cognitive function and are more alert, both of which are essential to make the most of
their time at school. Dr. Christopher Duggen claims that teenagers that eat an unhealthy diet or are not
getting calories enough trigger an overproduction of cortisol, a stress hormone. The National Bureau of
Economic Research also showed the importance of eating enough calories as they found that students
who get enough calories on testing days scored higher than those who dont .In the contrary, hunger or
low blood sugar levels can leave teenagers lethargic and finding it hard to concentrate. In addition, a
study made by UCLA studied the importance of Omega-3 fatty acids on student performance. Students
aged 6-12 who were given a drink containing Omega-3 for a period of six months scored higher in verbal
intelligence and memory than the group that was not given the drink. Overall, this research shows how
big of an impact nutrition can have in academic achievement.

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Finally, Omega-3 fatty acids, magnesium, tryptophan, folate and other B vitamins, low glycemic foods,
and chocolate have all been studied to assess their impact on mood. The results are mixed but seem to
show an association between these foods and improved mood. Of course, these nutrients and foods are
part of a healthy diet. And when you eat a healthy diet, your body reaps the benefits. Combining
carbohydrates and proteins enhances the availability of serotonin in your brain. Serotonin is a
neurotransmitter said to have a calming effect and to play a role in sleep. In addition, simply knowing you
are taking care of yourself can boost your mood. Also, think of the foods and behaviors you associate
with a stressed-out student; most likely fast food, coffee and Red Bull. Stress leads to sleeping less, which
leads to reaching for caffeine and sugar for a fix, which is followed by a crash and need for another fix.
Add to that skipping regular meals and exercise. Lack of exercise contributes to poor sleep. And so the
cycle continues. We know that this way of eating doesn't make us feel good physically or mentally.

In conclusion, a healthy diet during teenage years is must if one wants to improve their
emotional, physical and mental health. In the first place, the fact that a healthy diet is a great way to avoid
illness is scientifically proven, it is not just something your mother tells so you eat your vegetables.
Pursuing this further, studies show that whatever nutritional habits you make during adolescence stay
with you through adulthood. Furthermore, eating an overall healthy diet focusing on specific nutrients has
been shown to have a positive effect on test scores and grades. Also, Teenagers are well known for their
mood swings and general anti-sociable behavior and eating high sugar and fat foods can also contribute to
poor mood, whilst eating more healthy foods is generally associated with feeling better and acting
accordingly. In conclusion, eating healthy has dozens of benefits and no downsides so why do we as a
society usually go for the saltiest, fattiest and definitely worst choice? Because its easier or what youre
used? Tastier maybe? The reality is that if we put as much effort into changing our diet than we do in
cheering for soccer teams or obsessing over celebrity culture we could possibly have a healthier, happier
and more intelligent society.

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References
Choices, N. H. S. (2014, September 29). Healthy eating for teens - Live Well - NHS Choices. Retrieved
November 12, 2014, fromhttp://www.nhs.uk/Livewell/Goodfood/Pages/healthy-eating-teens.aspx
Adolescent
and
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(n.d.).
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How Does Eating Healthy Affect Your Grades? (n.d.). Retrieved November 12,
from http://www.livestrong.com/article/508170-how-does-eating-healthy-affect-your-grades/

2014,
2014,

How Does the Teenage Diet Affect Overall Health? (n.d.). Retrieved November 12, 2014,
from http://healthyeating.sfgate.com/teenage-diet-affect-overall-health-2180.html
Importance of Healthy Eating for Teens. (n.d.). Retrieved November
from http://www.livestrong.com/article/413268-importance-of-healthy-eating-for-teens/

12,

2014,

Joanne, C. (2009, October 15), Nutritious Meals Make Better Grades. Retrieved November 12, 2014,
fromhttp://www.chicagotribune.com/business/sns-health-nutrition-better-grades-story.html