Iron and Calcium
The need for iron for both boys and girls increases between the ages of 11 and 18. The National Academy of Sciences recommends teenage boys get 12 milligrams of iron a day, mostly to sustain their rapidly enlarging body mass. For girls, the recommended daily requirement is 15 milligrams to offset menstrual losses that begin during this time.

It's important to plan how to get adequate iron in your diet. Iron from meat, poultry and fish is better absorbed by your body than the iron from plant sources. However, the absorption of iron from plants is improved by eating fruit or drinking juice that contains vitamin C with the iron-rich food.

Teens need extra calcium to store up an optimal amount of bone (called "peak" bone mass). The richest sources of calcium are milk and other dairy products. Building optimal bone mass through a balanced diet, including adequate calcium, may help delay the onset or limit your chances of developing osteoporosis later in life. Osteoporosis is a disease in which reduced bone mass causes bones to break easily. It occurs in both men and women, but is more common among older women.

For more information on iron and calcium, visit the following links:

Dr. Greene

Nutrition.com