The teen years are known for their mini-rebellions. For your kid, this could mean testing out black nail polish, breaking curfew, or taking up a few new causes. If one day they decide to say sayonara to steak, don't worry. A carefully planned vegetarian diet can be healthy (as long as it's not a 24-hour carb fest). Just make sure they get plenty of these five nutrients.
Vegetarians may require more of the RDA for zinc than meat-eating counterparts—as much as 50% more. But certain food preparation techniques, like soaking beans and seeds before eating, may help increase the availability of zinc.
What it does: • Balances blood sugar • Plays a role in cell division • Forms proteins