Vitamin is a kind of trace organic substance that humans and animals must obtain from food in order to maintain normal physiological functions. It plays an important role in the process of human growth, metabolism and development. Vitamins in the body neither participate in the formation of human cells, nor provide energy for the body.
Scientific studies have found that at least 30 different compounds are considered "Vitamins", of which more than 20 vitamins are known to be necessary for biological health.
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Adolescent breakfast best with vegetables
Adolescence is a critical phase of growth and development, during which the body's nutritional needs are high and highly sensitive. If these needs aren't met properly, it can lead to various deficiencies that may affect physical and cognitive development. Experts emphasize that including vegetables in breakfast can significantly benefit children during this stage.
Professor Huang Guowei, dean of the School of Public Health at Tianjin Medical University and vice-chair of the City’s Nutrition Society, highlights that despite repeated warnings from nutritionists, many children still skip or neglect breakfast. With intense academic activities in the morning, a nutritious breakfast is essential to provide enough energy. Ideally, breakfast should contribute about one-third of the day’s total calories.
Huang explains that many children’s breakfasts typically consist of dairy products, eggs, soy milk, porridge, bread, and fried foods—foods that are rich in carbohydrates, proteins, and fats but tend to be acidic. In contrast, vegetables are packed with carotene, water-soluble vitamins, calcium, potassium, and magnesium—nutrients that are alkaline in nature. Eating vegetables at breakfast helps maintain the body’s acid-base balance.
A well-balanced breakfast for adolescents should include a mix of whole grains, vegetables, milk, nuts, legumes, and a small amount of animal-based food. This combination ensures a wide range of nutrients needed for growth.
Huang also points out that during adolescence, bones grow rapidly, requiring sufficient calcium intake. However, many students in China consume less than half the recommended daily amount of calcium. To address this, he advises regular consumption of milk and legumes. Iron deficiency anemia is also common among schoolchildren, so increasing vitamin C intake through fruits and vegetables can enhance iron absorption. For girls, eating seafood occasionally can help boost iodine levels, supporting overall health during puberty.
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Adolescent breakfast best with vegetables