Calcium is another important nutrient. This is a mineral, of which 99% is in your bones and teeth and because you're growing, you'll need more. The highest amounts are in dairy products, such as milk, yoghurt and cheese. These foods can also be high in fat, so it is important your calcium intake is from varied sources - dark green leafy vegetables, such as broccoli and Brussels sprouts, as well as nuts and wholegrains are good sources. And don't forget good old water!
Girls need 1000mg of calcium a day, whilst boys need 800mg day, to reduce the risk of a disease called osteoporosis, which means thinning of the bones and a tendency to fracture (break), especially in the hip and forearm, as you age. Another way to describe this is to imagine holes in your bones which get bigger and bigger, until you have so many holes that your bones cannot support your body adequately and any slight impact or fall will cause a fracture. When this happens in several places in the spine, a stooped posture and loss of height occurs - you may have noticed this in some elderly people. Old age is probably something you don't want to think about right now, but the more calcium-rich foods in your diet, the stronger your bones will become and your risk of developing such problems will be much lower.
Ref: http://health.asda.com
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