The recommended daily intake for some of the dietary minerals for men 15 – 17 years

The recommended daily intake of dietary minerals for adolescent boys aged 15 to 17 years is vital for supporting their physical health, growth spurts, and overall development during these transformative years. According to current nutritional guidelines, the following mineral intakes are advised:

Potassium: 3,400 to 4,700 milligrams (mg) per day. Potassium is crucial for maintaining healthy blood pressure, muscle contractions, and nerve function. Rich dietary sources include bananas, sweet potatoes, avocados, spinach, and beans.
Calcium: 1,150 to 1,300 mg per day. Calcium is essential for building strong bones and teeth, particularly during the teenage years when bone mass is developed. Major sources of calcium include dairy products, leafy greens such as kale and collards, tofu, and fortified plant-based milk alternatives.
Phosphorus: 640 to 1,250 mg per day. This mineral works closely with calcium to promote healthy bones and teeth and plays a vital role in energy production and cell function. Foods that are high in phosphorus include meat, poultry, fish, eggs, dairy products, nuts, and legumes.
Magnesium: 300 to 410 mg per day. Magnesium is needed for more than 300 biochemical reactions in the body, including muscle and nerve function, blood sugar regulation, and protein synthesis. To increase magnesium intake, focus on foods like nuts, seeds, whole grains, green leafy vegetables, and dark chocolate.
Iron: 11 mg per day. Iron is essential for the production of hemoglobin, which conveys oxygen in the blood. Boys in this age group can meet their iron needs through sources such as red meat, poultry, fish, lentils, beans, and fortified cereals.
Zinc: 14 mg per day. Zinc is important for immune function, wound healing, and protein synthesis, and it plays a role in cell division. Foods rich in zinc include meat, shellfish, legumes, seeds, nuts, and dairy products.
Copper: 890 to 900 micrograms (mcg) per day. Copper helps with iron absorption and is vital for the formation of red blood cells. Foods high in copper include shellfish, whole grains, nuts, seeds, and organ meats.
Iodine: 140 mcg per day. Iodine is vital for the production of thyroid hormones, which regulate metabolism and influence growth and development. You can find iodine in iodized salt, dairy, fish, and seaweed.
Selenium: 55 to 85 mcg per day. Selenium acts as an antioxidant and supports the immune system. Rich dietary sources include Brazil nuts, seafood, meats, and whole grains.
Fluorine: 3.3 mg per day. Fluorine helps promote dental health and prevent cavities. Adequate intake can be achieved through fluoridated drinking water and dental products.
Manganese: 2.2 to 2.5 mg per day. Manganese is involved in bone formation, metabolism, and antioxidant functions. Good dietary sources include whole grains, artichokes, and nuts.
Molybdenum: 60 mcg per day. This trace mineral plays a role in enzyme function and is important for the metabolism of sulfur-containing amino acids. Dietary sources include legumes, grains, and nuts.

It is essential for adolescent boys to consume a balanced diet rich in these minerals to support their health needs during this critical period of growth and development, ensuring they achieve optimal physical and cognitive performance.

Data from: 1.Tervise Arengu Instituut. toitumine@tai.ee; 2.Office of Disease Prevention and Health Promotion (ODPH), Table E3.1.A4. Nutritional goals for each age/sex group used in assessing adequacy of USDA Food Patterns at various calorie levels;