What nutrients should boys supplement during puberty?

During puberty, boys require a nutritionally balanced diet, with particular attention to adequate intake of protein, energy, vitamins, and certain trace elements. Their diet should combine refined and whole grains, emphasize fresh leafy green vegetables, and include high-quality protein sources and essential trace elements. Specific recommendations are as follows:

1. Combination of Refined and Whole Grains: Moderately increase consumption of whole grains—such as brown rice or whole wheat—to ensure an appropriate intake of dietary fiber in staple foods. This promotes gastrointestinal motility and accelerates metabolism.

2. Fresh Leafy Green Vegetables: During puberty, boys experience rapid increases in height and weight. Consuming ample fresh leafy greens helps supply a variety of vitamins and trace elements essential for healthy development.

3. High-Quality Protein Sources: Prioritize lean animal proteins such as beef, lamb, and shrimp, which are rich in protein yet relatively low in fat. This approach helps minimize excessive fat intake during adolescence and reduces the risk of obesity.

Additionally, individuals with known allergies to any of the aforementioned foods must avoid them entirely. In case of accidental ingestion, immediate medical attention at a hospital is essential.