Nutrition
9 Mineral-rich foods
Minerals are elements that are found in soil and food and are essential for life. For example, the heart and brain need minerals for their function, as well as the production of hormones and enzymes
Minerals are divided into two categories based on the needs of the human body. Macrominerals are required in large quantities and include calcium, potassium, sodium, chloride, phosphorus and magnesium
Although just as important, trace minerals, including iron, copper, fluoride, selenium, zinc, chromium, molybdenum, iodine, and manganese, are needed in small amounts.
Minerals are found in a variety of foods, but some foods are especially rich in these important nutrients.
Here are 9 foods that are rich in minerals.
1. Nuts and seeds
Nuts and seeds are rich in a range of minerals but especially rich in magnesium, zinc, manganese, copper, selenium and phosphorus.
Some nuts and seeds are notable for their minerals. For example, just one Brazilian nut provides 174% of your daily selenium needs, while 1/4-cup (28 grams) of pumpkin seeds provides 40% of your daily magnesium needs
Whole nuts and seeds make an easy, nutritious breakfast, while nut and seed butter can be added to smoothies and oatmeal or paired with fresh fruit or vegetables.
2. Shellfish
Shellfish, including oysters, clams, and mussels, are concentrated sources of minerals and are rich in selenium, zinc, copper, and iron (6 trusted sources).
The use of 6 medium sized oysters (84 grams) meets your daily requirement for zinc and copper and provides 30% and 22% selenium and iron, respectively, of your daily needs (7 trusted sources).
Zinc is a nutrient required for immune function, DNA production, cellular division, and protein production (6 trusted sources).
Pregnant and lactating women, people with gastrointestinal diseases, people taking certain medications, adolescents and older adults are populations at risk of zinc deficiency, which can impair the immune response, growth and development. Can prevent, and increase the risk of infection (8Trusted Source)
Shellfish provide a concentrated source of zinc and are a great choice for those at risk of this important nutritional deficiency.
3. Crucified vegetables
Eating crucified vegetables such as cabbage, broccoli, Swiss chard, and Brussels sprouts is associated with numerous health benefits, including reduction of chronic disease (9 trusted sources).
These health benefits are directly related to the nutritional density of these vegetables, including the impressive concentration of their minerals.
Cruciferous vegetables, including broccoli, bananas, cabbage, and watercress, are especially rich in sulfur, a mineral essential for cellular function, DNA production, detoxification, and glutathione synthesis. Which is a powerful antioxidant produced by your body. , 12 trusted sources).
In addition to sulfur, crucified vegetables are a good source of many other minerals, including magnesium, potassium, manganese, and calcium (13 trusted sources).
4. The flesh of the limbs
Although not as popular as sources of protein like chicken and steak, lean meat is one of the most mineral dense foods you can eat.
For example, one slice of beef liver (85 grams) meets your daily copper needs and 55%, 41%, 31%, and 33% of your daily requirements are selenium, zinc, iron, respectively. And provides phosphorus (14 trusted sources).
In addition, lean meats are high in protein and vitamins, including vitamin B12, vitamin A, and folate
5. Eggs
Eggs are often called nature's multivitamin - and for good reason. Whole eggs are rich in nutrients and provide many important minerals.
They contain iron, phosphorus, zinc and selenium, as well as many vitamins, healthy fats, antioxidants and proteins
Although many people avoid egg yolks because of the amount of cholesterol, yolks contain almost all the vitamins, minerals and other beneficial compounds, so make sure that the egg is not just white but whole egg. Eat
6. Beans
Beans are known for being rich in fiber and protein, but they are also rich in minerals, including calcium, magnesium, iron, phosphorus, potassium, manganese, copper and zinc.
However, beans also contain nutrients, including phytates, which can reduce nutrient absorption. Nevertheless, research has shown that proper preparation of beans sprouted or soaked and cooked can help increase the bioavailability of minerals.
Cocoa
Adding cocoa to smoothies, chewing on a piece of dark chocolate, or sprinkling your yogurt with cocoa nibs are satisfying ways to increase your mineral intake.
Although they are often not associated with nutritional supplements, cocoa products are loaded with minerals. Cocoa and cocoa products are especially rich in magnesium and copper.
Magnesium is essential for energy production, blood pressure regulation, nervous function, blood sugar control, and more.
Copper is essential for proper growth and development, carbohydrate metabolism, iron absorption, and the formation of red blood cells, as well as many other important physiological processes.
7 avocado
Avocados are creamy fruits that are rich in healthy fats, fiber, vitamins and minerals. They are especially rich in magnesium, potassium, manganese and copper.
Potassium is a mineral that is essential for controlling blood pressure and heart health. Studies show that potassium-rich foods, such as avocado, help reduce your risk of heart disease and stroke.
33 studies, involving 128,644 people, found that high potassium intake was associated with a 24% reduction in the risk of stroke and a decrease in heart disease risk factors such as high blood pressure.
8. Berries
Berries, including strawberries, blueberries, blackberries and raspberries, are not only delicious but also an excellent source of important minerals.
Berries are a good source of potassium, magnesium and manganese. Manganese is a mineral that is involved in many metabolic functions involved in energy metabolism, as well as in the functioning of the immune and nervous systems.
These minerals are essential for the growth and maintenance of healthy bones and connective tissue, as well as for the creation of antioxidants that help protect cells from oxidative damage.
9 Yogurt and cheese
Dairy products, including yogurt and cheese, are some common sources of calcium in the diet. Calcium is essential for maintaining a healthy skeletal system and is essential for the health of your nervous system and heart.
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