Calcium

• Milk is one of the richest sources of calcium in the diet.glass of milk and cookies image by Nikolay Okhitin from Fotolia.com
  
  Calcium is one of the most important minerals for teenagers, as it is required for the healthy growth of bones and joints. Having an adequate intake of calcium each day through dairy, nuts and seeds helps to ensure bones grow strong and dense to prevent breakages and fractures during sports, and to prevent osteoporosis later on in life.
  
  

Zinc

• Eat plenty of pumpkin seeds to support healthy skin.pumpkin seeds, hulled image by Carpenter from Fotolia.com
  
  Zinc is a micro-mineral required in very small quantities, though it plays a large part in many processes within the body. Teenagers who suffer from acne or other skin conditions can take extra zinc to help improve skin healing and immune function. Eat plenty of sunflower seeds, pumpkin seeds, eggs and the occasional oyster to maintain high zinc levels.
  
  

Iron

• Combine plant and meat sources of iron to get the most out of the iron in your diet.Spinach and Cheese Raviolis image by JJAVA from Fotolia.com
  
  Iron is required in larger and larger quantities as teenagers develop larger muscle mass. This mineral aids the passage of oxygen into muscle cells and helps prevent lethargy, low immune function and anemia. Healthy sources of iron include lean meat, as well as poultry, fish, eggs, spinach, oats, molasses, nuts and seeds.
  
  

Magnesium

• Nuts contain magnesium for muscle and bone strength.hazelnuts image by Witold Krasowski from Fotolia.com
  
  Magnesium is another bone mineral required in conjunction with calcium and must be taken separately as calcium and magnesium will compete for absorption in the digestive tract. Adequate intake of magnesium means that teenagers will have healthy dense bones, strong muscles and restful sleep. Magnesium plays a part in the nervous system, aiding relaxation, calming the body and regulating sleep cycles. When teenagers are playing sports, magnesium can also help prevent muscle cramps.
  
  

Vitamin C

• Strawberries are delicious and rich in vitamin C and other antioxidants.strawberry image by Edvin selimovic from Fotolia.com
  
  Vitamin C is a nutrient needed universally by people of all ages, however teenagers can especially benefit from its supportive and healing properties. This vitamin aids the body to create strong connective tissues such as hair, skin and nails, it supports the development of a healthy immune system, and it also is needed for the adrenal glands to combat stress and anxiety. Vitamin C can be gained through eating fresh fruits, berries and vegetables such as broccoli, spinach, pumpkin and peppers.
  
  

B vitamins

• Whole grain and brown breads are a good source of energy and B vitaminsbread image by Bube from Fotolia.com
  
  B vitamins are a group of nutrients that function together to keep many processes of the body running healthy and strong. Without adequate B vitamins in the diet, teenagers may suffer from dermatitis, muscle weakness, poor eyesight, poor memory and focus, cracked lips, acne, anemia and low immune function. The richest sources of B vitamins in the diet include whole grains, seeds, beans, lentils, yeast, rice and mushrooms.
  
  

VItamin D

• Supplementing with cod liver oil can boost vitamin D levels in the diet.cod liver oil capsules image by Flashon Studio from Fotolia.com
  
  Vitamin D is famously known as the "sun vitamin" and is synthesized into its active form through the exposure of UV light. For many teenagers, spending too much time indoors and wearing strong sunscreens when they are outside means many are not receiving enough beneficial sunlight and vitamin D. This vitamin is required by the body to absorb calcium and create bone tissue to prevent rickets, to regulate moods and support immune health. Vitamin D can also be gained through the diet by eating cod liver oil, salmon, mackerel, tuna, milk and eggs.