Calcium requirements are based on the amount needed for skeletal growth. Forty-five percent of total bone growth occurs during adolescence. To meet the demands of growth at its peak, males need 400 milligrams of calcium daily, and females require 240 milligrams a day. Iron needs are high for both males and females during adolescence. Males require more iron because the buildup of muscle mass is accompanied by greater blood volume.
Adolescent females require more iron than children because of menstrual losses.
Zinc is known to be essential for growth and sexual maturation. Studies show that the body more efficiently retains zinc during a growth spurt, making the most of a varied diet of zinc-containing foods. Vitamins especially thiamin, riboflavin and niacin with their energy release roles are integral to the rapid growth of the adolescent. Vitamin D is especially needed for rapid skeletal growth. Check into the Recipe Box .