Being a teenager (if you can remember that far back) was a unique stage of life—one that most of us wouldn’t voluntarily want to relive. We may have had the all-too-common self-esteem struggles, exam worries, and peer pressure issues, but in hindsight, our other challenges did have a certain simplicity.
Back then getting home before the streetlights flickered on as our curfew deadline loomed, or passing handwritten notes in class without getting caught, or frantically searching for a pencil to rewind a cassette tape. Our screen time limits weren’t set by apps; they were enforced by a missing TV remote, hidden by a parent who had “had enough.” One of the true tests of survival: memorising our friends landline numbers because there was no such thing as “contacts” in a phone.
Life back then felt simpler, today’s teens have a whole new world of challenges—navigating online friendships, dodging unrealistic social media portrayals, dealing with cyberbullying, and feeling the constant pressure to stay connected. Many teenagers have become more susceptible to the negative adverse effects of excessive technology use due to their developing brains and emotional progression into adulthood. Mental health issues have risen, specifically depression and anxiety.[i]
However, if there’s one thing we still have in common from our teenage years to now, it’s food and the role it plays in teenage health and wellbeing.
A healthy diet is essential for teen development—physically, mentally, and emotionally. But with fast food, sugary drinks, dehydration, and processed snacks lurking around every corner, it’s no surprise that many teens struggle with making nutritious choices. Even those raised on a healthy diet can go rogue when faced with vending machines, energy drinks, and the irresistible call of fast food runs at the click of a finger on the phone app.
The need for optimal nutrition and hydration is vital for this developmental stage of life!
Adolescence (teen years) is a critical period of growth and development that results in changes in body composition, hormonal fluctuations (we all remember those moods!), along with maturation of the organ systems. For this period of change, it is essential that adequate nutrients are supplied that support the regulation of sex hormones and reproductive health as well as brain development and growth. Many core nutrients such as Vitamin D,Omega-3 fatty acids, B Vitamins, Zinc, amino acids, Iron, and Iodine are required to provide the basic materials for this crucial time of development. So too are the wide range of anti-oxidants that play a crucial role in protecting the body from oxidative stress that can lead to cell damage, inflammation, compromised immune function and more.
Oxidative stress in teenagers can arise from a poor diet, exposure to cigarettes, vaping, high sugar consumption, stress/anxiety and poor sleep patterns, low immunity, and excess exposure to EMF’s (Electromagnetic frequencies).
Oxidative stress – a natural process with a delicate balance
Oxidative stress is a natural process that occurs in the body, which results from an imbalance between the production of molecules called reactive oxygen species (ROS), and the body’s antioxidant defences. Excess levels of ROS can increase oxidative stress which can trigger inflammation, cause damage to lipids, proteins, DNA and lead to chronic disease.
Further, it can have negative effects on the developing brain and nervous system that can contribute to mental health disorders such as depression and anxiety, this is particularly concerning for teenagers.[ii]
Antioxidants are powerful molecules thar neutralise ROS which can reduce the risk of some diseases. They also play a crucial role in maintaining the integrity and function of the immune cells. Our primary sources coming in the form for Fruits and Vegetables.
Worryingly, approximately 70% of British teenagers do not consume 100g fruit day which is he equivalent to around one small apple. Additional 91% of British teens do not eat at least 200g of vegetables a day.[iii] This means that they have much less ability to quench these chemicals (ROS) each day.
Our plant kingdom offer us some of the best sources of anti-oxidants (as well as fibre) such as Vitamin C, E, Carotenoids and flavonoids from berries, leafy greens, nuts, seeds and grains.
Lack of antioxidants in teens can impair immune function by reducing the production of white blood cells, which are essential for fighting off infections, it’s all too common to see teenagers experiencing frequent colds and viruses.
Vitamin C is probably the most well-known of the Antioxidant family and plays a crucial role in support the health of teenagers, particularly immune health, neurotransmitter synthesis and mental health. It supports the absorption of Iron, collagen production needed for growth and development.
Not only immune resilience, teenagers/adolescents need adequate levels of antioxidant-rich nutrition to navigate the amount of environmental toxins that they are now exposed to, hormonal transitions in particular can be interrupted by many of these chemicals.
The chemical cocktail effect on teen health
Hormonal fluctuations are natural in the teenage years, during puberty the body will experience major shifts in oestrogen, progesterone and testosterone which regulate everything from growth, mood, metabolism and reproductive development. This natural part of adolescence can be difficult enough, but with the world’s external factors such as environmental toxins, processed foods, poor sleep etc it can make those hormonal fluctuations more problematic.
Chemicals in our environment are a concern for all species on our planet, a teenage body is already naturally trying to regulate and balance but with many of these chemicals known as ‘Endocrine disrupting chemicals’ they are adding an extra layer of interference.
Endocrine disrupting chemicals (EDC’s) are found in plastics, personal care products, pesticides on our food, in cookware, vapes etc. Whilst the body has natural detoxification pathways, these processes require essential nutrients as co-factors such as B vitamins, amino acids, zinc, magnesium, antioxidants and others for optimal function.
The cocktail effect – where multiple chemicals interact in unpredictable ways, have not been studied thoroughly for long-term damage. A big concern is that EDC’s do not break down easily, they persist in the environment, accumulate in water, soil, our food chain and even in our tissues.
Research has shown that exposure to EDC’s can lead further to oxidative stress[iv], which shows how important it is that this age group increase fruit and vegetables for their antioxidant content.
Supporting teens in today’s world can be difficult, but small, sustainable swaps can go a long way in protecting them from excessive chemical exposure such as changing to the daily use of natural personal care products. Prioritising nutrient dense foods (where you are able) especially those rich in antioxidants, can help give the body the raw materials required for protection and balance. At least when they go food rogue, they’ll have an antioxidant bank to help balance it out, providing their bodies the support they need to handle occasional indulgences while staying resilient.
[i] Odgers CL, Jensen MR. Annual Research Review: Adolescent mental health in the digital age: facts, fears, and future directions. J Child Psychol Psychiatry. 2020 Mar;61(3):336-348. doi: 10.1111/jcpp.13190. Epub 2020 Jan 17. PMID: 31951670; PMCID: PMC8221420.
[ii] https://www.sciencedirect.com/science/article/abs/pii/S0140197119301551
[iii] https://www.the-independent.com/news/uk/british-adolescents-schools-netherlands-west-midlands-b2071028.html
[iv] https://www.sciencedirect.com/science/article/pii/S0147651322002226
