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Minerals you needCalciumThe most important mineral is calcium. This is vital for the development of strong bones and teeth, so teenagers need more than adults. It's also essential for muscle contraction, blood clotting and conducting impulses along nerves. Calcium deficiency can lead to osteoporosis in later life - brittle bones and slumped posture. It can also cause heart palpitations, muscle cramps and sleeplessness. Calcium has a soothing effect, which is why milk-based bedtime drinks are popular. Where do you get calcium? It's most readily available in dairy products such as milk and milk shakes, cheese, yoghurt and ice cream. But it also comes in leafy green vegetables, pulses, water and dried fruits. Iron 
Iron is also vital as it's used to produce haemoglobin, the part of your red blood cells that carries oxygen all around your body. Iron is also involved in some enzyme activities, ie biochemical processes.If you don't get enough iron you're at risk of anaemia - low red blood cell count - which leaves you tired, pale, short of breath and vulnerable to infection. Iron deficiency is common among teenage girls because they lose iron during menstruation. Where do you get iron? The richest sources are red meat and liver but iron is also found in leafy green vegetables, molasses, lentils, pulses and dried fruit, as well as wholemeal bread. Fluoride You need fluoride to grow strong bones and teeth. Lack of it can lead to tooth decay. Where do you get fluoride? You find fluoride in seafood and soybeans. It's also in tea and coffee but go easy on these as too much caffeine isn't good for you. Anyway, sodium fluoride is often added to the water supply to fight tooth decay. Zinc Zinc is another important mineral for growth, healthy skin, wound healing, energy production and development of the reproductive organs. Zinc deficiency can affect all these areas and cause susceptibility to infection. Where do you get zinc? Plenty of zinc is found in shellfish, yeast, whole-grain cereals and legumes. back to the top back to the features directory |