Calcium- Active teens require 1200-1500 mg of calcium a day for active teens ages 9-18. It is important that lots of calcium is consumed in the teen years because most of the calcium is absorbed into your bones. This is especially important for girls because this could help prevent osteoporosis or the thinning of bone tissue and bone density. Many adults now deal with osteoporosis from the lack of calcium before.
Iron- Active teen girls should have about 15mg of iron a day and active guys should have about 12mg of iron a day. Iron is important because it is needed to help red blood cells transport oxygen to different parts of the body. If you do not get the required amount of iron then you could develop iron deficiency anemia, which means that your blood contains low levels of oxygen. However, too much iron is also dangerous and is called Haemochromatosis, which can lead to liver and heart damage.
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