|
Type
|
Benefits
|
Sources
|
Quantity
|
| Calcium |
Calcium is vital for building
strong bones and teeth. The time to build strong bones is
during childhood and the teen years, so it's very
important to get enough calcium now to fight against bone
loss later in life. Weak bones are susceptible to a condition
called osteoporosis, which causes bones to break
easily. |
Milk and other dairy products
-such as yogurt, cheese, and cottage cheese - are good
sources of calcium. You'll also find this mineral in
broccoli and dark green, leafy vegetables. Soy foods and
foods fortified with calcium, including some kinds of orange
juice and soy milk, are also good sources. |
Teen guys and girls need
1,300 mg (milligrams) of calcium each day. |
| Iron |
Iron helps red blood cells carry
oxygen to all parts of the body. Symptoms of iron-deficiency
anemia include weakness and fatigue, lightheadedness, and
shortness of breath. |
Iron-rich foods include red
meat, pork, fish and shellfish, poultry, lentils, beans and
soy foods, green leafy vegetables, and raisins. Some flours,
cereals, and grain products are also fortified with
iron. |
Teen guys need 11 mg of iron a
day and teen girls need 15 mg. Girls need higher amounts
because they lose iron through blood during
menstruation. |
| Magnesium |
Magnesium helps muscles and
nerves function, steadies the heart rhythm, and keeps bones
strong. It also helps the body create energy and make
proteins. |
You get magnesium from whole
grains and whole-grain breads, nuts and seeds, green leafy
vegetables, potatoes, beans, avocados, bananas, kiwi,
broccoli, shrimp, and chocolate (yes, chocolate!). |
Teen guys need 410 mg of
magnesium each day and girls need 360 mg. |
| Phosphorus |
Phosphorus helps form healthy
bones and teeth. It also helps the body make energy. It is
part of every cell membrane, and every cell in the body needs
phosphorus to function normally. |
Phosphorus is found in most
foods, but the best sources are dairy foods, meat, and
fish. |
Teen girls and guys should aim
for 1,250 mg of phosphorus each day. |
| Potassium |
Potassium helps with muscle and
nervous system function. It also helps the body maintain the
balance of water in the blood and body tissues. |
Potassium is found in broccoli,
potatoes (with skins), green leafy vegetables, citrus fruits,
bananas, dried fruits, and legumes such as peas and lima
beans. |
Teen girls and guys should aim
for 4,700 mg of potassium each day. |
| Zinc |
Zinc is important for normal
growth, sexual development, strong immunity, and wound
healing. |
You'll find zinc in red
meat, poultry, oysters and other seafood, nuts, dried beans,
soy foods, milk and other dairy products, whole grains, and
fortified breakfast cereals. |
Teen guys need 11 mg of zinc a
day and teen girls need 9 mg. |