Key Micronutrients for Teens

Calcium
    

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Calcium is important because it helps to strengthen the bones and teeth. It also reduces the risk of obesity, and helps prevent colon cancer. Low levels of calcium during teen years can lead to osteoporosis, a disease where the bones become very weak, fragile, and prone to fracture. Some healthy food sources of calcium are low-fat dairy goods, dark leafy green vegetables like spinach, orange juice, and fish.

Iron

     Iron helps people have better brain and muscle function since it helps the oxygen supply got to the blood. Iron is also important for normal growth and development, which is why it is essential in teen years. Low levels of iron can lead to iron deficiency. Iron deficiency causes undue fatigue, delays mental functions such as memory, and delays physical functions such as reaction time. Some healthy sources of iron are meat, dark leafy greens, beans, and nuts. 

Potassium 

     Potassium is needed for muscle contractions, heart function, and nerve impulse. It is also needed in cell membranes. Low potassium levels can lead to Hypokalemia. Symptoms include fatigue, cramping in the limbs, tingling, numbness, nausea, and vomiting. Some healthy sources of potassium are white beans, dark leafy greens, baked potatoes, dried apricots, and fish.   





Bibliography
 Pictures:

1. Low Iron Levels. Image. University of Maryland Medical Center. 2012. Accessed May 3, 2013. 

     http://www.umm.edu/blood/low-iron-levels.htm. 

2.Calcium Rich Foods Lists. Image. World of Female. 2013. Accessed May 3, 2013.      http://www.worldoffemale.com/calcium-rich-foods-list/.  

3.  High Potassium Foods. Image. We Help Each Other. January 13, 2013. Accessed May 3, 2013.      http://we-help-each-other.org/is-it-healthy-eating-high-potassium-foods/. 

Information: 

1. Sofial. "Nutrition Guide for Teenagers." Livestrong.com. Last modified 2013. Accessed April 19, 

     2013. http://www.livestrong.com/article/307522-nutrition-guide-for-teenagers/. 

2. "Healthy Eating for Teens." Nutrition.com. Last modified 2007. Accessed April 19, 2013.      http://www.nutrition.com.sg/he/heteens.asp.

3.  Cunha, John P. "Low Potassium." Edited by Melissa Conrad Stoppler. emedicinehealth. Last modified      2013. Accessed May 3, 2013. http://www.emedicinehealth.com/low_potassium/page3_em.htm.