Health Hotline Magazine | August 2026

Kids and adolescents are among the demographic groups that consume the most ultra-processed foods (UPF) and drinks (e.g., soda and other sugary drinks, candy, sugary breakfast cereals, packaged baked goods,

On the other hand, a healthy diet (at least a more balanced diet in which healthy food outnumbers junk food) makes a huge difference in supporting mental health and overall health and wellbeing. A study published in the journal PLOS ONE examined the diets and mental health of nearly 3,000 adolescents between the ages of 11 and 18 over the course of two years and then again two years later. Even when accounting for socio-economic status, gender, and physical activity, the kids with healthier diets had better mental health. The researchers qualified a healthy diet as two or more servings of fruit per day, four or more servings of veggies per day, and eating food from home versus restaurant/fast food. A 2026 review of eight studies investigating the effects of the Mediterranean Diet, increased physical activity, and nutrition education on children diagnosed with MASLD found that these interventions “consistently demonstrated reductions in hepatic steatosis, liver stiffness, and fibrosis markers, along with improvements in inflammatory cytokines, oxidative stress defenses, and liver enzymes,” indicating improved liver function and health. I know it’s likely impossible to completely eliminate junk food from your kid’s or teen’s diet, and you don’t necessarily have to. Think healthy swaps like chips made with avocado oil rather than soybean or corn oil or sweet treats made with natural sweeteners instead of high-fructose corn syrup. Keep the pantry and fridge stocked with healthier options. Focus on minor, but consistent, changes that the whole family can incorporate to fuel long term changes. established, kids, especially teens, don’t always have the best eating habits. A quality multivitamin should be a part of every child’s daily routine. It will help fill in nutrient gaps by providing many of the vitamins and minerals a growing brain and body requires, including the B-complex vitamins, which play an important role in maintaining mental wellbeing. In addition to a multivitamin, one of the most important supplements every kid and adolescent should take is a fish oil supplement containing EPA and DHA. These fatty acids are absolutely essential for normal brain development and function, as well as for supporting mental health. One study found that supplementation with 2,400 mg omega-3 daily (combined EPA/ DHA) improved depressive symptoms in adolescents 11-17 years old. It may also help if your child is challenged with aggressive behavior: A study conducted at the University of Pennsylvania found that an omega-3 supplement containing 1 gram of combined EPA/DHA reduced aggressive and antisocial behavior in children, as well as improved symptoms of depression and anxiety. Virtually no child or teen eats enough fatty fish to obtain optimal amounts of these brain nutrients, making it a vital supplement. Magnesium is a must-have mineral for the nervous system and common symptoms of deficiency include anxiety, irritability, insomnia, or other sleep issues. It’s a wonderful supplement for promoting calm, and is especially good if your child struggles with anxiety, feeling stressed, or has trouble sleeping. Fill nutritional gaps with dietary supplements A healthy diet sets the foundation for mental and physical wellbeing, but as we already

Prioritize cleaning up their diets

chips, fast food, etc.). In fact, a 2025 study reports that UPF accounts for about 67 percent of total caloric intake in US children. This “food” has been formulated to be addictive and is made via industrial processing, stripping it of essential nutrients, and relying on sugar, unhealthy fats, additives, colorings, and flavorings so it tastes good and is appealing. High consumption of these foods and drinks is directly linked to childhood obesity, cardiometabolic risks like insulin resistance and metabolic associated steatotic liver disease (MASLD, formerly called “non-alcoholic fatty liver disease”), and mental health issues. Further once these unhealthy eating patterns are established, they will likely persist into adulthood. When it comes to mental health, diet plays a fundamental role. A 2022 study found that participants aged 14-17 reported eating about eight servings of UPF every day, with boys showing a higher consumption than girls, while their consumption of fruits and vegetables were lower than recommended (on average, less than two servings per day). Higher consumption of UPF was associated with a higher presence of depressive symptoms across the board, and behavioral problems like fighting or teasing others, not listening to rules, and not understanding others’ feelings, particularly among males. Female adolescents reported more depressive symptoms, anxiety, and internalizing problems. Previous studies corroborate these findings, including one recent study that found adolescents who consumed seven or more soft drinks a week had “significantly higher levels of anxiety and depression.” We also know that a diet dominated by UPF drives obesity and metabolic issues like type-2 diabetes and liver dysfunction, particularly MASLD, which we’re seeing higher rates of in children and adolescents.

√ Multivitamin √ B-complex

√ Fish Oil √ Magnesium

44 | Health Hotline ®