MINERALS

Calcium

There is more calcium in the body than any other mineral .

It is the most abundant mineral of our body. 90% of it can be found in the skeleton

Calcium. Its Functions:

The body also needs calcium for: muscles to move and for nerves to carry messages between the

brain and every body part Helps build strong bones and teeth Regulates muscle contractions, including

heartbeat  Ensures blood clots normally

Good sources of calcium

Milk, yogurt and cheese. Fruits, mainly citrics. Clams, mussels. Nuts, almonds Fish with soft bones that you eat such as

canned sardines. Calcium is added to some breakfast cereals,

fruit juices, soy and rice beverages, and tofu

The lack of calcium can cause

Rickets. Osteoporosis

Iron

It's important in the formation of hemoglobin. This protein present in the red blood cells transports oxygen throughout the body.

Sources of iron

Liver meat, especially red meat, such as beef tuna and salmon (Blue fish) Beans dried fruits, like raisins (uvas pasas) leafy green vegetables, such as broccoli whole and enriched grains, like wheat or oats

(Avena) Nuts

The lack of iron can cause

A lack of iron can lead to anemia.

Iodine

The body needs iodine to make thyroid hormones. These hormones control the body's metabolism and many other important functions.

Sources of Iodine

Fish (such as cod and tuna), seaweed (algas marinas), shrimp (gambas), and other seafood.

Dairy products (such as milk, yogurt, and cheese)

Products made from grains (like breads and cereals).

Fruits and vegetables. Iodized salt.

A lack of iodine can cause

Goitre (the thyroid gets bigger). The thyroid gland does not work properly.

Magnesium

Magnesium is important in protein synthesis, muscle and nerve function, muscle contraction, blood glucose control, and blood pressure regulation.

Magnesium is required for energy production. It contributes to the structural development of

bones and to maintain a normal heart rhythm .

Sources of magnesium

green leafy vegetables, such as spinach Nuts bread (especially wholegrain) dairy foods (milk, cheese..) Kiwi, banana

A lack of magnesium can cause

 tingling (hormigueo en extremidades), muscle contractions and cramps (calambres), abnormal heart rhythms

Osmosis

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