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Teen Drug Use

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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 |Iron-rich foods include red meat, |Teen guys need 11 mg of iron|
| |all parts of the body. Symptoms of |pork, fish and shellfish, poultry, |a day and teen girls need 15|
| |iron-deficiency anemia include weakness and |lentils, beans and soy foods, green |mg. Girls need higher |
| |fatigue, lightheadedness, and shortness of |leafy vegetables, and raisins. Some |amounts because they lose |
| |breath. |flours, cereals, and grain products |iron through blood during |
| | |are also fortified with iron. |menstruation. |
|Magnesium |Magnesium helps muscles and nerves function,|You get magnesium from whole grains |Teen guys need 410 mg of |
| |steadies the heart rhythm, and keeps bones |and whole-grain breads, nuts and |magnesium each day and girls|
| |strong. It also helps the body create energy|seeds, green leafy vegetables, |need 360 mg. |
|

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