Key Nutrients for Immune Health

• Proteins: Essential for building immune cells and antibodies

• Iron: Prevents fatigue and supports oxygen transport

• Vitamin D: Regulates immune responses and inflammation

• Zinc and Vitamin C: Support infection resistance and healing

Without these nutrients, the immune system becomes less responsive and slower to fight illness.

Balanced Eating Over Restrictive Diets

Teens need balanced meals—not extreme dieting or food avoidance. Regular meals with a mix of proteins, carbohydrates, healthy fats, fruits, and vegetables provide steady energy and immune support.

Educating teens about why nutrition matters helps them make informed choices rather than following food rules blindly.

Empowering Healthy Choices

When teens understand the connection between food, energy, mood, and immunity, they are more likely to develop lifelong healthy eating habits.

Conclusion

Food is not just fuel—it’s immune support. Proper nutrition during adolescence builds strength, resilience, and long-term health.

Ruchira Darda

I am Ruchira Darda, a relationship coach, parenting expert, author, and entrepreneur with over 16 years of experience. Based in Mumbai, I work extensively in the areas of mindful living and emotional wellness. I am a TEDx speaker and focus on personality identification to help individuals and families build stronger, healthier relationships. I also lead and actively support initiatives such as the Lokmat MahaMarathon.