Nutrición y dietética

Hi Freya, thank you for your question. You are at an age where you're still going through quite a lot of growth and development so it's really important you are getting enough nutrients to support this. So the main thing is to make sure you are getting a good variety of food - lots of different coloured vegetables, dark green leafy vegetables are particularly good sources of nutrients such as calcium and magnesium; flaxseed, chia seeds and walnuts to ensure you are getting enough anti-inflammatory omega 3; plants proteins such as nuts and seeds, lentils, chickpeas and beans to make sure you have enough protein for such things as hormone balance and growth and repair. Nutrients such as iodine are also important and often missed in a vegan diet so try to have sea vegetables. If you're still currently having dairy then you will get iodine from this source. Also, B12 can be a common deficiency in vegetarians and vegans so I would try to eat nutritional yeast with added B12 and would also probably consider a good multivitamin and mineral supplement. Also try to experiment with different recipes to keep your diet interesting. Good luck, I hope this is helpful.

Hi Shannon, thanks for your question. I'm not sure why you may have loose skin, it tends to be something that is an issue as we age or if we've lost a considerable amount of weight. In order to keep skin as healthy as possible we should be eating nutrients which support collagen, which gives our skin its elasticity. So protein is very important e.g. fish, nuts, seeds and legumes. Vitamin C found in many different fruit and vegetables but particularly berries, broccoli, peppers and kiwis is also important, as is copper which you will find in foods such as dried apricots, lentils, sunflower seeds and almonds. In terms of stretch marks these can be a sign of a zinc deficiency so again having enough zinc in your diet is vital. Red meat, chicken, some seafood, particularly oysters, and pumpkin seeds are good sources. Vitamin E can also be good to get rid of stretch marks so using a vitamin E rich cream or lotion topically may be helpful. Good luck

Hi Jesus, the problem could be that you are not eating enough. If you eat less calories than your BMR plus activity levels then your metabolism can slow down. If you calculate how many calories you should be eating using a BMR calculator then you can see whether you are actually eating enough. Also, I would ask your doctor to check your thyroid hormone levels to ensure you do not have an underactive thyroid. It's a simple blood test and will be useful to rule this out. If you did have a thyroid issue then eating a very low carbohydrate diet could slow down your thyroid further so also bear this in mind. Finally, doing regular exercise will help to speed up your metabolism so I would try to do at least 30 minutes a day. A brisk walk would be enough. I hope you find this helpful.