Eating calcium-rich foods as a teen protects lifelong health primarily by building strong bones and teeth, which is crucial since the teen years are the fastest period of bone growth. Adequate calcium intake during this time helps achieve peak bone mass, reducing the risk of bone loss, fractures, and osteoporosis later in life. Besides strong bones, calcium supports nerve and muscle function, including heart health, making it vital for overall body functions now and in the future.
Importance of Calcium in Teen Years
Teenagers need about 1,300 mg of calcium daily, which is more than at any other time aside from pregnancy or breastfeeding. This high requirement is because bones grow rapidly during puberty, and calcium is the major mineral building bone strength and density. Achieving optimal bone density during adolescence provides a strong skeleton that helps prevent fractures and bone diseases with age.
Sources of Calcium
Calcium is found in dairy products like milk, yogurt, and cheese, as well as in green leafy vegetables (kale, collard greens), fortified foods (soy milk, orange juice), beans, nuts, and fish with edible bones (sardines, canned salmon). Consuming a variety of these foods ensures calcium intake for teens without relying solely on supplements.
Additional Benefits and Lifestyle Factors
Calcium also supports muscle contractions, nerve signaling, and heart function. Combining calcium-rich diets with physical activity, such as sports, enhances bone strength and overall health. Vitamin D and other nutrients like magnesium aid in calcium absorption, further benefiting bone development during teens.
In summary, eating calcium-rich foods during the teen years builds peak bone mass, supports essential body functions, and safeguards against bone-related issues throughout life.