This document discusses several important minerals in the body including calcium, iron, iodine, and magnesium. Calcium is the most abundant mineral found primarily in bones and teeth, and is necessary for muscle and nerve function. Iron carries oxygen through hemoglobin and a deficiency can cause anemia. Iodine is needed to produce thyroid hormones which regulate metabolism, and a lack of iodine can result in goiter. Magnesium assists with energy production, bone and heart health, and deficiencies may cause muscle cramps. Good sources of these minerals are listed.

1. MINERALS

2. Calcium
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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

3. Calcium. Its Functions:
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The body also needs calcium for:
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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

4. Good sources of calcium
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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

5. The lack of calcium can cause
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Rickets.
Osteoporosis

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

7. Sources of iron
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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

8. The lack of iron can cause
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A lack of iron can lead to anemia.

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

10. Sources of Iodine
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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.

11. A lack of iodine can cause
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Goitre (the thyroid gets bigger). The thyroid
gland does not work properly.

12. Magnesium
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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 .

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

14. A lack of magnesium can cause
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tingling (hormigueo en extremidades), muscle
contractions and cramps (calambres),
abnormal heart rhythms

15. Osmosis
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Animacion
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animaciones/osmosis.gif
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