Calcium plays an essential role in the development of strong and dense bone mass. This is especially important during adolescence as about half of your peak bone mass is attained at this time during growth spurts.

Inadequate intake of calcium during adolescence increases the risk of developing osteoporosis in later life. Low bone mineral density can also put you at increased risk of fractures and breaks earlier in life. Milk, yoghurt and cheese provide the greatest amount of calcium in the diet. 

However, increased intake of soft drinks, sports drinks, tea, coffee and energy drinks which often occurs in teenage years, results often in a drop in consumption of milk. Aim for 2-3 serves of milk cheese or yoghurt every day.