Foods that packed with rich minerals


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Minerals are a type of element primarily present in food and are an integral part of human life. Minerals are highly essential for brain and heart function and the production of enzymes and hormones. Minerals are basically of 2 types: Macrominerals and trace minerals, based on the human body requirements. The human body requires macrominerals in massive amounts, including calcium, sodium, phosphorus, potassium, magnesium, and chloride. Trace minerals like iron, fluoride, zinc, molybdenum, manganese, copper, selenium, chromium, and iodine, on the other hand, are required in a small amount.

You can find minerals in every type of food, but some are highly abundant in significant nutrients. Starting from iron, calcium to zinc, and potassium mineral assists our bodies to keep the bones strong and help perform numerous vital body functions. It is now time to check out the food rich in minerals.


  • Seed and Nuts

Different types of seeds and nuts are full of minerals. Some of them include a high percentage of magnesium, manganese, selenium, zinc, phosphorus, and copper. Brazil nut delivers almost 174% of the selenium needs of the human body. One-fourth cup of pumpkin seeds offers 40% of the everyday magnesium requirements. Whole seeds and nuts make a nutrient-dense and convenient snack for every age, which you can include into oatmeal and smoothies with fresh vegetables and fruits. Consuming different seeds and nuts will enhance the mineral intake with fat, protein, and fiber. But since they are higher in calories, never take 10 to 15 nuts or seeds daily.

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  • Ancient Grains

Ancient grains are foods rich in minerals and contain numerous health benefits. The grains are amaranth, quinoa, sorghum, and millet and include nutrients like magnesium, phosphorus, manganese, potassium, copper, and zinc. If you can replace grain and refined grain products like white rice, pasta, and bread with the ancient grain ones, it will enhance your mineral intake. 

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  • Eggs

Eggs are full of multiple vitamins, nutrients, and various other significant minerals. It is a high source of selenium, zinc, iron, phosphorus, antioxidants, proteins, and healthy fats. But many people cannot consume egg yolk due to problems of high cholesterol, but it contains all the other beneficial compounds. You can scramble or hard-boil it and include it in your salad. Eggs are also perfect for turning ramen into a magical and rich soup and are one of the best food items rich in minerals. 


  • Cruciferous Vegetables

Cruciferous vegetables, like broccoli, Brussels sprout, cauliflower, and swiss chard come with different health advantages. These vegetables include a high amount of minerals and sulphur. Sulphur is necessary for DNA production, glutathione synthesis, and detoxification of the body. Cruciferous vegetables also contain other minerals besides sulphur-like magnesium, manganese, calcium, and potassium. You can eat these veggies by stir-frying them, tossing them into the salads, or dipping them into the hummus. 

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  • Cocoa

We all love eating chocolate, be it milk or dark ones. Adding cocoa nibs to the smoothies or yogurt is the best way to enhance the intake of minerals. Cocoa is not full of nutrients but is full of minerals. Cocoa and the products made with it are highly rich in copper and magnesium. Copper is significant for the proper development and growth, absorption of iron, formation of red blood cells, and carbohydrate metabolism. Magnesium is necessary for blood pressure regulation, blood sugar control, production of energy, nerve function, and many more. You can make a cup of hot cocoa or add a spoon of cocoa powder to the oatmeal or smoothie. 


  • Berries

Berries like strawberry, blackberry, raspberry, and blueberry are delicious fruits rich in minerals. Berries include a high source of magnesium, manganese, and potassium. Manganese helps perform several metabolic functions like the metabolism of energy, nervous and immune systems function. The mineral is also necessary for the maintenance and growth of the connective tissues and healthy bone. It also assists in the antioxidants creation that will protect the cells against any damage of oxidation. According to studies, berries can also lower diabetes, inflammation, and other heart-related problems. You can add the berries to the smoothies or eat them directly. 


  • Sardines

Sardines are the powerhouse of minerals and vitamins that our body needs. 4 ounces of sardine includes 27% calcium, 9% magnesium, 8% potassium, 15% iron, 36% phosphorus, and 88% selenium. Sardine also includes a higher source of omega-three fatty acids, which are good anti-inflammatory agents. You can enjoy sardines with Italian and Mediterranean cuisines. But remember, they might not be the best alternatives if you have any kidney or gout-relevant problems.


  • Tropical Fruits

Tropical fruits are rich in minerals and mainly grow in tropical and subtropical countries. Fruits like banana, pineapple, guava, mango, jackfruit, and passion fruit are rich in vitamins, antioxidants, and fiber. They also include a high source of potassium, copper, magnesium, and manganese. You add these fruits in frozen form to your oatmeal, salad, yogurt, or smoothies to enhance the intake of minerals, fiber, antioxidants, and vitamins. 

  • Shellfish

Shellfish like oysters, mussels, and clams, include a high source of minerals, selenium, copper, iron, and zinc. Consumption of 84 grams of medium-sized oysters will cover 30% of your zinc and 22% of your copper necessities of the human body. Zinc is necessary for DNA production, division of cells, protein production, and immune function. You can try crab cakes, shellfish paella, or spicy or boiled shrimp. 


  • Organ Meats

Organ meats are highly mineral-rich foods that you can consume. 85 gram or a slice of beef liver will cover 55% of selenium, 31% of iron, 41% of zinc, 33 % of phosphorus, and daily copper needs of the human body efficiently. Additionally, organ meats are higher in vitamins like B12, folate, and A. 


  • Beans

Beans is one of the top food items rich in minerals, packed with protein, fiber, calcium, iron, potassium, copper, magnesium, phosphorus, zinc, and manganese. Beans are also a high source of anti-nutrients like phytates, which will reduce nutrient absorption. You can select from massive varieties of beans like black, white, garbanzo, red, pinto, and many more. Add beans to grain bowls, soups or make them a tasty dip. 

  • Avocadoes

Avocado is a creamy fruit that is full of healthy fiber, fats, minerals, and vitamins. They also contain magnesium, potassium, copper, and manganese. Potassium controls the blood pressure of the body and heart health. Magnesium assists to boost your heart health and blood pressure. It is also significant for making protein, bone, and DNA. 


A mineral is significant for human health and is essential to maintain its optimal level for feeling the best. But still, most people are unaware of the advantages of minerals and thus do not get enough of them from their diet. But if you pay close attention, you will find there are many food items rich in minerals. You can add some of the above food to your diet and improve your overall diet quality. 

Manjunath Kandra

Digital Marketing Expert, consultant, Mentor and Director of KandraDigital Marketing Solutions Pvt Ltd.

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