14 Nutritious Foods Rich in Minerals

Similar to the overall health benefits of vitamins, minerals are essential to stay healthy and encourage the body to grow.

Sliced Avocado

Minerals are vital in several key areas, from transmitting electrical impulses to building healthy bones. Certain minerals are needed to make hormones and maintain a regular heart beat.

Here are several of the major food types that contain the essential nutrients:

1 – Calcium

Calcium is beneficial to encourage strong growth and development of teeth and bones. Great food sources include hazelnuts, cabbage, cheeses, broccoli, yogurt, milk, dark leafy greens, sardines, oysters, turnip greens, dried figs, and canned salmon.

2 – Chloride

Chloride is helpful for its ability to maintain the right fluids in the body. High levels of chloride are sourced from celery, table salt, olives, rye, seaweed, lettuce, and tomatoes.

3 – Chromium

Chromium plays a key role in the hormone known as insulin. Insulin is essential for regulating the sugar levels of the blood. The regular supply of insulin is needed to help transform starches and sugar into a source of energy to make it easier to complete the day-to-day functions. Foods rich in chromium include prunes, organ meats, whole grains, asparagus, mushrooms, and oatmeal.

4 – Copper

Copper is beneficial for healthy nerve cells and immune system, while also helping to produce red blood cells. Rich sources of copper include organ meats, sweet potatoes, potatoes, soybeans, navy beans, tomatoes, mushrooms, lentils, and enriched cereals

5 – Iodine

Iodine is able to support the body’s ability to synthesize thyroid hormones. Thyroid hormones are required to help with everyday development and growth. Easy foods to source iodine include summer squash, seafood, Swiss chard, turnip greens, garlic, soybeans, and spinach.

6 – Iron

Iron is an element of the red blood cells and helps to transfer oxygen to all areas of the body. Great sources of iron include lean red meat, liver, shellfish, fish, and poultry. Other foods to contain high amounts of iron are whole grains, nuts and seeds, and dried peas and beans.

7 – Magnesium

Magnesium gives optimal function to the heart, kidneys and muscles. Great sources to add magnesium to the diet include green leafy vegetables, beet greens, wheat bran, whole grains, whole-wheat flour, oat bran, spinach, and legumes.

8 – Manganese

Manganese is beneficial in a variety of areas, including the making of connective tissue and bones, blood-clotting factors, and sex hormones. Dietary rich sources of manganese include nuts and seeds, wheat germ, and pineapples.

9 – Molybdenum

Molybdenum is a major element in a variety of biological processes, such as processing of kidney waste, development of the nervous system, and production of energy in cells. Great sources of molybdenum include nuts, grain products, beans, lentils, and peas.

10 – Phosphorus

Phosphorus is similar to calcium in that it is able to help with promoting strong teeth and bones. Great sources of phosphorus include legumes and nuts, poultry, meat, dairy products, eggs, and fish.

11 – Potassium

Potassium increases the performance and function of the muscular and digestive system. Easy sources of potassium include orange juice, cantaloupes, bananas, chicken, flounder, tomatoes, potatoes, and avocados.

12 – Selenium

Selenium is essential for the proper function of the thyroid gland and immune system. Preferred source of selenium include wheat germ, butter, shellfish, Brazil nuts, sunflower seeds, brewer’s yeast, whole grains, and fish.

13 – Sodium

Sodium is beneficial for helping to control blood pressure and blood volume. Preferred sources of sodium include celery, beetroot, milk, and table salt.

14 – Zinc

Zinc is critical in areas like immune system, smell, blood clotting, growth, vision, and reproduction. Easy sources of zinc include cooked greens, pumpkin, sunflower seeds, mushrooms, whole grains, lima beans, soybeans, and pinto beans.

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