Calcium is essential for the development of healthy bones and teeth. The period between 9 and 20 years is critical for achievement of peak bone mass and prevention of osteoporosis later in life. Milk and milk products are an excellent source of calcium. Overseas studies have shown that there is a trend away from milk drinks and more teenagers are drinking fizzy drinks and cordials, at a time when calcium intake is most important. Zinc is important for growth and development and maintaining body tissues.
Animal foods including red meat, poultry and fish are rich in zinc.
Other good sources are nuts, whole grains and legumes. Iron is important in the development of red blood cells which carry oxygen. However, it is less available for use than haem iron. There is evidence to suggest that children with iron deficiency have difficulties learning and a lack of concentration. Iodine is important for normal development of the nervous system and for growth.