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Minerals!!!

Minerals!!!. Minerals. inorganic elements that come from the soil and water and are absorbed by plants or eaten by animals *You may need some minerals in large amounts (calcium), while others only in trace amounts*. Calcium. Benefits vital in building bones & teeth

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Minerals!!!

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  1. Minerals!!!

  2. Minerals • inorganic elements that come from the soil and water and are absorbed by plants or eaten by animals *You may need some minerals in large amounts (calcium), while others only in trace amounts*

  3. Calcium Benefits • vital in building bones & teeth • most bone growth in childhood & teens (density) to prevent osteoporosis later in life (bones easily break) Sources • dairy • broccoli & dark leafy greens • soy • foods fortified with calcium life OJ Quantity • teens needs 1,300mg a day

  4. Iron Benefits • helps red blood cells carry oxygen • iron deficiency is called anemia, symptoms can include weakness, fatigue, lightheadedness, and shortness of breath Sources • red meats • fish & shellfish • lentils, beans & soy • raisins • dark leafy greens • fortified cereals Quantity • teens guys need 11mg a day • teen girls need 15mg a day (higher because of blood loss during period)

  5. Magnesium Benefits • helps muscles & nerves function • steadies heart rhythm keeps bones strong • helps body create energy and make proteins Sources • whole grains • green leafy veggies • beans • potatoes -milk • avocados -chocolate • bananas Quantity • teen guys need 410mg a day • teen girls need 360mg a day

  6. Phosphorous Benefits • helps form healthy bones & teeth • helps body make energy • part of every cell membrane (all cells need it to function normally) Sources • most foods • best sources are dairy, meat and fish Quantity • teens should have 1,250mg a day

  7. Potassium Benefits • helps muscle & nervous system function • helps body maintain balance of water in blood & body tissues Sources • found in broccoli • potato skins • green leafy veggies • citrus • bananas • dried fruit • dried beans Quantity • teens should have 4,700mg a day

  8. Zinc Benefits • helps with normal growth, strong immunity & wound healing Sources • red meat • poultry • oysters & other seafood • nuts • dried beans • soy • dairy • whole grains • fortified breakfast cereals Quantity • -teen guys need 11mg a day • -teen girls need 9mg a day

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