| |
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 like kale.
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
to function, steadies the heart rhythm, and keeps bones strong. It
also helps the body to create energy and make
proteins. |
|
|
You get magnesium from whole
grains and whole-grain breads, nuts and seeds, leafy green
vegetables potatoes, beans, avocados, bananas, kiwifruits, broccoli,
shrimp, and chocolate (yes,
chocolate!).
|
|
|
Teen guys need 410 mg of magnesium each day and girls need 360
mg. |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |
Phosphorus |
|
|
|
Phosphorus helps to form healthy bones and teeth. It also helps
the body to 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 to
maintain the balance of water in the blood and body tissues.
|
|
|
Potassium is found in broccoli, potatoes (with skins), leafy
green vegetables, citrus fruits, bananas, dried fruits, and legumes
such as peas and lima beans. |
|
|
Teen girls and
guys should aim for 2,000 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. |
| |
Updated and reviewed by: Mary L. Gavin, MD
Date
reviewed: August 2003
Originally reviewed by: Jessica R. Donze, RD,
CDE
|
