Source: http://kidshealth.org/teen/misc/mineral_chart.html
KidsHealth > Teens > Miscellaneous > Mineral Chart
Type
Benefits
Sources
Milk and other dairy products —
Calcium is vital for building strong
such as yogurt, cheese, and
bones and teeth. The time to build
cottage cheese — are good
strong bones is during childhood and
sources of calcium. You'll also
the teen years, so it's very important to
find this mineral in broccoli and
Calcium get enough calcium now to fight
dark green, leafy vegetables. Soy
against bone loss later in life. Weak
foods and foods fortified with
bones are susceptible to a condition
calcium, including some kinds of
called osteoporosis, which
orange juice and soy milk, are
causes bones to break easily.
also good sources.
Iron-rich foods include red meat,
Iron helps red blood cells carry
pork, fish and shellfish, poultry,
oxygen to all parts of the body.
lentils, beans and soy foods,
Symptoms of iron-deficiency anemia
Iron
green leafy vegetables, and
include weakness and fatigue,
raisins. Some flours, cereals, and
lightheadedness, and shortness of
grain products are also fortified
breath.
with iron.
You get magnesium from whole
Magnesium helps muscles and nerves grains and whole-grain breads,
function, steadies the heart rhythm,
nuts and seeds, green leafy
Magnesiumand keeps bones strong. It also helps vegetables, potatoes, beans,
the body create energy and make
avocados, bananas, kiwi,
proteins.
broccoli, shrimp, and chocolate
(yes, chocolate!).
Phosphorus helps form healthy bones
and teeth. It also helps the body make
Phosphorus is found in most
energy. It is part of every cell
Phosphorus
foods, but the best sources are
membrane, and every cell in the body
dairy foods, meat, and fish.
needs phosphorus to function
normally.
Potassium is found in broccoli,
Potassium helps with muscle and
potatoes (with skins), green leafy
nervous system function. It also helps
Potassium
vegetables, citrus fruits, bananas,
the body maintain the balance of water
dried fruits, and legumes such as
in the blood and body tissues.
peas and lima beans.
You'll find zinc in red meat,
poultry, oysters and other
Zinc is important for normal growth,
seafood, nuts, dried beans, soy
Zinc
sexual development, strong immunity,
foods, milk and other dairy
and wound healing.
products, whole grains, and
fortified breakfast cereals.
Reviewed by: Mary L. Gavin, MD
Date reviewed: November 2006
Originally reviewed by: Jessica Donze Black, RD, CDE, MPH
Quantity
Teen guys and girls
need
1,300 mg (milligrams)
of calcium each day.
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.
Teen guys need 410 mg
of magnesium each day
and girls need 360 mg.
Teen girls and guys
should aim for 1,250
mg of phosphorus each
day.
Teen girls and guys
should aim for 4,700
mg of potassium each
day.
Teen guys need 11 mg
of zinc a day and teen
girls need 9 mg.
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