Best Mineral Rich Foods

Minerals are essential nutrients that do not give you energy or calories but needed in small amounts to keep you body functioning healthy.

As minerals or not made in your body you definitely needs a nominal amounts of minerals added to your diet to meet daily needs.

• Calcium (healthy bones and teeth)
• Magnesium (protein synthesis, muscle contraction, nerve transmission)
• Phosphorus (PH balance & energy metabolism)
• Potassium (water balance, nerve transmission, muscle contraction)
• Sodium (internal hydration)
• Chloride (controls cellular fluids, healthy teeth and hair)

• Chromium (metabolism of carbohydrates and lipids)
• Copper (formation of hemoglobin)
• Iodine (healthy hair, skin, and nails.)
• Iron (formation of red blood cells and facilitates oxygen transportation)
• Fluoride (resistance to dental caries)
• Manganese (promotes immunity, healthy skin, hair, and nails)
• Selenium (protects against premature ageing, promotes immunity)
• Zinc (wound healing; fetus and sperm development; immunity)

Does your diet contain sufficient levels of minerals??

Here I provide some basic information on best mineral rich food sources you can keep a track on and consume them on daily basis for a healthy body and soul.

Best sources of Calcium:

The best sources of calcium are leafy vegetables, broccoli, seafood, raw nuts such as almonds and cashews, sesame seeds, whole grains, dairy produce like milk, cheese and yoghurt, soybeans, tofu, and soymilk, tofu, broccoli and spinach.

Best sources of Magnesium:

The best sources of magnesium are whole grains, nuts, beans, dark green vegetables, seafood, and fruit, particularly apples, lemons, and grapefruit.

Best sources of Phosphorous:

Whole Wheat and Bran Mixes, Cottage Cheese, Peanut Butter, Corn, Broccoli, Chicken and Turkey, Sunflower Seeds, Garlic, Legumes and Nuts

Best sources of Potassium:

Potassium is abundant and is found in vegetables and greenies such as spinach, citrus fruits, bananas, fennel, broccoli, bell pepper, ginger root, avocado, cucumber, parsley, cauliflower, cabbage, Brussels sprouts, kale, mustard greens, aubergine, winter squash, tomatoes, whole grains, dairy products, lentils and sunflower seeds.

Best sources of Sodium:

Sodium is naturally present in coconuts, carrots, dried fruits like apricots, figs, and raisins.

Best sources of Chloride:

Chloride is readily obtained from yoghurts, salt, fresh vegetables, soy sauce, milk, eggs, and meats.

Best sources of Chromium:

Best sources of chromium include Brewer’s yeast, clams, cheese, corn oil, whole grains, vegetable oils, liver, and nuts.

Best sources of Copper:

Best sources of copper include Meats, shellfish, nuts, seeds, legumes, peanut butter, chocolate, Soy beans, raisins, legumes, seafood.

Best sources of Iodine:

Iodine plays a major role during pregnancy and childhood for normal development of the body. Iodine can be obtained from fresh vegetables, fresh seafood, kelp, iodized salt, garlic, soybeans, spinach and turnip greens.

Best sources of Iron:

The most reliable animal source of iron include meat, especially red meat, liver, eggs, fish and poultry while that of plants include whole grains, apricots, parsley, nuts and seeds, oatmeal, leafy green vegetables, beetroot, beans, soybeans and tofu, leafy green vegetables, dried fruits, lemons, limes, oranges, grapefruits, tomatoes and strawberries

Best sources of Fluoride:

Best sources of fluoride is Drinking water, tea, seafood

Best sources of manganese:

The best sources of manganese include Whole grains, green leafy vegetables, avocadoes, blueberries, kelp, green tea, fresh beetroot, Celery, bananas, egg yolks, bran, walnuts, pineapples, asparagus etc.

Best sources of Selenium:

The best natural sources of selenium include whole grains, broccoli, onions and garlic, sesame seeds, nuts, and tuna.

Best sources of Zinc:

Zinc is packed rich in fishes and shellfish like oysters, crab, Prawns, red meats, liver, poultry, eggs, whole grains and legumes.