What Are Mineral-Rich Foods?

Minerals are essential elements for life, found on earth and in food. For example, minerals are needed for heart and brain functions, as well as for the production of hormones and enzymes.

Minerals, It is found in a variety of foods, but some foods contain more of these important nutrients. Here are foods rich in minerals…

What Are Mineral-Containing Foods?

Nuts and seeds 

• Nuts and seeds, especially magnesium, zinc, manganese, copper, selenium and rich in phosphorus.
• Some nuts and seeds stand out for their mineral content. For example, one Brazil nut provides 174% of your daily selenium needs, while 28 grams of pumpkin seeds provide 40% of your daily magnesium needs.

Shellfish

• Like oysters and mussels shellfish It is a concentrated source of minerals and provides selenium, zinc, copper and iron.
• Zinc is a nutrient essential for immune function, DNA production, cellular division, and protein production. Shellfish are a concentrated source of zinc.

cruciferous 

• Cauliflower, broccoli, chard and Brussels sprouts Eating cruciferous vegetables such as cruciferous vegetables provides numerous benefits, such as a reduced risk of chronic diseases.
• These benefits are directly related to the nutrient density of these vegetables, along with their impressive mineral concentration.
• Broccoli, Cabbage and watercress Cruciferous vegetables such as cruciferous vegetables provide cellular function, DNA production, detoxification and synthesis of glutathione (sulfur), a powerful antioxidant produced by the body.
• In addition to sulfur, cruciferous vegetables are a good source of many other minerals such as magnesium, potassium, manganese and calcium.

Offal

• Although not as popular as protein sources such as chicken and red meat, offalThey are among the foods with high mineral density that we can eat.
• For example, a slice of beef (85 grams) meets the daily need for copper and provides 55%, 41%, 31% and 33% of the daily need for selenium, zinc, iron and phosphorus, respectively.
• In addition, offal is rich in protein and vitamins such as vitamin B12, vitamin A and folate.

egg

• egg It is rich in nutrients and provides many important minerals.
• It is rich in many vitamins, healthy fats, antioxidants and protein, as well as iron, phosphorus, zinc and selenium.

Beans 

• Beans are a food with high fiber and protein content. 
• It also contains calcium, magnesium, iron, phosphorus, potassium, manganese, copper and zinc are also found.

Cocoa 

• Cocoa and cocoa products are particularly rich in magnesium and copper.
• Magnesium is needed for energy production, blood pressure regulation, nerve function, blood sugar control and more.
• Copper is essential for growth and development, carbohydrate metabolism, iron absorption and red blood cell formation, in addition to other important bodily processes.

Avokado 

• AvokadoIt is a fruit full of healthy fats, fiber, vitamins and minerals. It is especially rich in magnesium, potassium, manganese and copper.
• Potassium is a mineral essential for blood pressure regulation and heart health. 

Berry fruits 

• Berries such as strawberries, blueberries, blackberries and raspberries are important mineral sources.
• Berries contain good amounts of potassium, magnesium and manganese. 
• Manganese is an essential mineral for a number of metabolic functions involved in energy metabolism, as well as immune and nervous system function.

Yogurt and cheese

• Dairy products such as yogurt and cheese are the most common sources of dietary calcium. Calcium is necessary for a healthy skeletal system, nervous system and heart health.
• Eating high-quality dairy products such as yogurt and cheese provides minerals such as calcium, potassium, phosphorus, zinc and selenium.

Sardine 

• Sardines contain almost every vitamin and mineral that the body needs to thrive.

spirulina

• spirulinais a blue-green algae that is sold in powder form and can be added to meals such as yogurt and oatmeal, as well as beverages such as smoothies.
• It is loaded with minerals like iron, magnesium, potassium, copper and manganese. It has many health benefits.
• Spirulina reduces the risk of heart disease by lowering LDL (bad) cholesterol.
• It lowers blood sugar levels and markers of inflammation.

Starchy vegetables 

• Potatoes, pumpkin and carrot It is an excellent alternative to refined carbohydrates such as starchy vegetables, white rice and pasta.
• Starchy vegetables are extremely nutritious and contain fiber, antioxidants, vitamins and minerals.
• Minerals such as potassium, magnesium, manganese, calcium, iron and copper come to the fore in these foods.

Tropical fruits 

• Tropical fruits, banana, mango, pineapple, passion fruit, guava such as fruits.
• In addition to being rich in antioxidants, fiber and vitamins, many tropical fruits are excellent sources of minerals such as potassium, manganese, copper and magnesium.

Green leafy vegetables  

• Such as spinach, kale, beets, arugula, endive, collard greens, watercress, and lettuce green leafy vegetables It is one of the healthiest foods.
• It contains health-promoting minerals such as magnesium, potassium, calcium, iron, manganese and copper.
• Eating green leafy vegetables reduces the risk of heart disease, some cancers, and diabetes.