The recommended daily intake for some of the dietary minerals for women 11 – 14 years

Recommended Daily Intake of Dietary Minerals for Women Aged 11-14

The daily intake of essential dietary minerals for females between the ages of 11 to 14 years is vital for overall health and development. Below are the recommended daily intake levels for key minerals:

Potassium: 2400 – 4500 mg
- Important for maintaining healthy heart function and regulating blood pressure, potassium also helps in muscle contractions and nerve signaling.
Calcium: 1150 – 1300 mg
- Crucial for bone growth and development during these formative years, adequate calcium intake is essential to promote bone density and strength.
Phosphorus: 640 – 1250 mg
- Plays a significant role in bone health, phosphorus supports energy production and is vital for proper nerve function.
Magnesium: 240 – 250 mg
- Necessary for muscle and nerve function, magnesium supports numerous biochemical reactions in the body, including those involved in maintaining normal muscle function and structural health of bones.
Iron: 8 – 13 mg
- Essential for the production of hemoglobin, iron is crucial for oxygen transport in the blood. Adequate iron intake helps prevent anemia, particularly important for menstruating adolescents.
Zinc: 8 – 10.8 mg
- Important for immune function, wound healing, and DNA synthesis, zinc also plays a role in growth and development during puberty.
Copper: 700 – 780 mcg
- Vital for the formation of red blood cells, copper also aids in the absorption of iron and supports overall cardiovascular health.
Iodine: 120 mcg
- Essential for proper thyroid function, iodine plays a crucial role in metabolism and is important for growth and development.
Selenium: 40 – 60 mcg
- This mineral acts as an antioxidant and is important for immune function and thyroid hormone metabolism.
Fluorine: 2.3 mg
- Important for dental health, fluoride helps in the prevention of tooth decay and supports strong tooth enamel.
Manganese: 1.6 – 2 mg
- Involved in bone formation, blood clotting, and reducing inflammation, manganese is also important for metabolic processes.
Molybdenum: 50 mcg
- A lesser-known mineral, molybdenum is involved in enzymatic processes that help in the metabolism of sulfur-containing amino acids and certain drugs.

It’s essential for young women in this age group to meet these recommended daily intakes to support their growth, development, and overall health.

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;