The recommended daily intake for some of the dietary minerals for men 11 – 14 years
The recommended daily intake for some of the dietary minerals for men 11 – 14 years
The recommended daily intake of dietary minerals for boys aged 11-14 years is essential for promoting healthy growth and development during this critical period. According to the Dietary Reference Intake guidelines, the following are the recommended daily allowances for various minerals:
- Potassium: 2,550 to 4,500 milligrams (mg) per day. This mineral is vital for maintaining proper muscle function and regulating blood pressure. Foods rich in potassium include bananas, avocados, sweet potatoes, and spinach.
- Calcium: 1,150 to 1,300 mg per day. Adequate calcium intake is crucial for building strong bones and teeth, especially during the pre-teen years. Good sources of calcium include dairy products (such as milk, yogurt, and cheese), leafy greens (like kale and bok choy), and fortified plant-based milk alternatives.
- Phosphorus: 640 to 1,250 mg per day. This mineral plays a significant role in various bodily functions, including bone formation and energy production. It can be found in protein-rich foods such as meats, dairy products, nuts, and legumes.
- Magnesium: 240 to 300 mg per day. Magnesium is important for numerous biochemical reactions in the body, including muscle and nerve function, blood sugar control, and bone health. Foods high in magnesium include nuts, seeds, whole grains, and leafy green vegetables.
- Iron: 8 to 11 mg per day. Iron is essential for producing hemoglobin, which helps carry oxygen in the blood. Boys in this age group can find iron in red meat, poultry, fish, beans, and fortified cereals.
- Zinc: 8 to 11.1 mg per day. Zinc is crucial for immune function, protein synthesis, and cellular division. Rich sources of zinc include meat, shellfish, legumes, seeds, nuts, and dairy products.
- Copper: 700 to 740 micrograms (mcg) per day. Copper helps with iron absorption and is important for the formation of red blood cells. Foods high in copper include shellfish, nuts, seeds, whole grains, and dark chocolate.
- Iodine: 130 mcg per day. Iodine is essential for the production of thyroid hormones, which regulate metabolism. Iodine can be found in iodized salt, fish, dairy products, and certain grains.
- Selenium: 40 to 65 mcg per day. Selenium acts as an antioxidant and supports immune function. Sources include Brazil nuts, seafood, and meats.
- Fluorine: 2.4 mg per day. Fluorine is important for dental health, helping to protect against cavities. It can be found in fluoridated water and dental products.
- Manganese: 1.9 to 2 mg per day. Manganese is involved in bone formation and metabolism. Good sources include whole grains, nuts, leafy vegetables, and tea.
- Molybdenum: 45 mcg per day. This mineral is important for enzyme function and metabolism. It can be found in legumes, grains, and nuts.
Ensuring adequate intake of these minerals through a balanced diet is essential for the healthy growth and development of boys in this age group.
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;