Supplements are often given to babies at birth. Vitamin K is produced via bacterial synthesis in the intestine, and dietary sources include fresh vegetables, cereals and grains. Minerals Calcium Girls aged 15-18 years need 800mg of calcium per day. Boys aged 15-18 need 1000mg per day. Calcium, in partnership with magnesium, builds a healthy skeleton and strong teeth.
Vitamin D is essential for the absorption of calcium.
A diet high in saturated fats can lead to calcium leaching from the bones. Deficiencies of calcium in the diet are apparent around the time of the menopause, when heavy losses of calcium can lead to osteoporosis or brittle bone syndrome in women. It is especially important for teenage girls to ensure an adequate intake of iron. Vegetarian sources of iron include fortified breakfast cereals, wholemeal bread, plain chocolate, eggs, leafy greens, lentils and pulses. Vegetarian sources of iron are not as easily absorbed as animal sources, but the rate of absorption can be greatly increased by eating iron rich foods with Vitamin C rich foods.