Table of Minerals Benifits Source and Quantity required.

Benefits Sources Quantity
Calcium Calcium is vital for building strong bones and   teeth. The time to build strong bones is during childhood and the teen years,   so it’s very important to get enough calcium now to fight against bone loss   later in life. Weak bones are susceptible to a condition called osteoporosis,   which causes bones to break easily. Milk and other dairy products — such as yogurt,   cheese, and cottage cheese — are good sources of calcium. You’ll also find   this mineral in broccoli and dark green, leafy vegetables. Soy foods and   foods fortified with calcium, including some kinds of orange juice and soy   milk, are also good sources. Teen   guys and girls need
1,300 mg (milligrams) of calcium each day.
Iron Iron   helps red blood cells carry oxygen to all parts of the body. Symptoms of   iron-deficiency anemia include weakness and fatigue, lightheadedness, and   shortness of breath. Iron-rich   foods include red meat, pork, fish and shellfish, poultry, lentils, beans and   soy foods, green leafy vegetables, and raisins. Some flours, cereals, and   grain products are also fortified with iron. Teen   guys need 11 mg of iron a day and teen girls need 15 mg. Girls need higher   amounts because they lose iron through blood during menstruation.
Magnesium Magnesium   helps muscles and nerves function, steadies the heart rhythm, and keeps bones   strong. It also helps the body create energy and make proteins. You   get magnesium from whole grains and whole-grain breads, nuts and seeds, green   leafy vegetables, potatoes, beans, avocados, bananas, milk, and chocolate   (yes, chocolate!). Teen   guys need 410 mg of magnesium each day and girls need 360 mg.
Phosphorus Phosphorus   helps form healthy bones and teeth. It also helps the body make energy. It is   part of every cell membrane, and every cell in the body needs phosphorus to   function normally. Phosphorus   is found in most foods, but the best sources are dairy foods, meat, and fish. Teen   girls and guys should aim for 1,250 mg of phosphorus each day.
Potassium Potassium   helps with muscle and nervous system function. It also helps the body   maintain the balance of water in the blood and body tissues. Potassium   is found in broccoli, potatoes (with skins), green leafy vegetables, citrus   fruits, bananas, dried fruits, and legumes such as peas and lima beans. Teen   girls and guys should aim for 4,700 mg of potassium each day.
Zinc Zinc   is important for normal growth, strong immunity, and wound healing. You’ll   find zinc in red meat, poultry, oysters and other seafood, nuts, dried beans,   soy foods, milk and other dairy products, whole grains, and fortified   breakfast cereals. Teen   guys need 11 mg of zinc a day and teen girls need 9 mg.