There are different types of mineral rich foods that are essential for our body.
It is an essential ingredient for the nourishment of our body that reaches our body through food.
It not only provides energy and calories to our body, but a small amount of these minerals also helps in maintaining the functioning of the body smoothly.
Some important minerals are essential for our body to function correctly.
Let’s read the information about the essential mineral through this given below article.
Our body needs these minerals rich foods to fulfill our body requirements we need to prepare our diet in such a way that our body should get all the required minerals.
Minerals Rich Foods List
Dark Leafy Vegetables
Do you know? Green vegetables are a good source of folate, carotenoids, and fiber also contains minerals like iron and calcium.
Green vegetables also have a good amount of Vitamin C and K and low in calories. It helps to reduce heart diseases, high blood pressure and many more.
Dark Chocolate And Cocoa Powder
It is very nutritious, may reduce your disease risk, protect your skin and many.
These include iron, magnesium, and zinc. For low calorie and more minerals, select a dark type of chocolate, which has less sugar. 80% cocoa and above is a good rule.
Do you know? Avocado is called the healthiest fruit. Avocado is rich in minerals like potassium, zinc, magnesium, iron as these minerals are required for our body.
Also, it has small amounts of phosphorus, manganese, and calcium. This fruit contains more potassium than a banana and contains nearly 20 vitamin and minerals.
Do you know? Tofu is a very good source of protein and has all the nine essential amino acids.
These include calcium, iron, and phosphorus. Tofu is a great vegetarian source of protein for extra calcium examination for firm tofu or soy products with calcium.
Beef And Lamb
Beef and lamb is not only the source of high protein, but also it is loaded with many vitamins and minerals like zinc, iron vitamin B12 and many others
These include iron, phosphorus, selenium, and zinc. For low calorie and cholesterol, select lean cuts of meat.
Whole Grains is perfect for your heart and reduce blood cholesterol level and many more
These include iron, phosphorus, selenium, and zinc. The whole grain is high in fiber and is a healthy source of carbohydrate, and high mineral grains include porridge, quinoa, cereal, whole wheat roti, and wheat germ.
Dried apricots are rich in Dietary Fiber, Vitamin A, Proteins, Potassium, Non-heme iron. There are many health benefits of eating of this dried fruit.
For more in-depth details about dried apricots you can visit our article here Dried Apricots Nutrition: 10 Best Health Benefits (FAQ)
Mushrooms help to support our immune system and also prevent cell and tissue damage.
These include copper, potassium, selenium, and zinc. Mushrooms are low in calories, and there is a flavorful addition to any dish. High mineral mushrooms include sheet cake, kemiri, portabella, and white buttons.
Do you know? Fish is the heartiest foods on the planet because it is filled with protein, Vitamin D, Omega-3 fatty acids and many more. Fish comes under one of the best mineral rich foods.
These include calcium, potassium, phosphorus, magnesium, and selenium. Fish is also a top source of protein, and heart is also healthy omega three fatty acids.
Fish rich in minerals include Salmon, Tuna and Mackerel. For calcium, choose canned fish with your bones.
Milk & Yogurt
Milk and its products are good sources of minerals like calcium and potassium. It has approximate 67% of calcium, 44% of phosphate, and 35% magnesium.
Both contain many of the minerals like Zn, Cu, Mn, Fe which are not considered in the major source of minerals.
Do you know? Cheese is a good source of protein and an excellent dietary source of calcium, phosphorus, and zinc as well as Vitamin A and B12.
There are many health benefits of cheese such as it improves bones strength, weight gaining, helpful to cure a migraine.
Dried fruits are high in protein and fats also contain minerals like iron, zinc, potassium, magnesium, and calcium.
Also, dried apricots and papaya are the good sources of beta-carotene.
Level of iron in shellfish is equivalent to read meat. Shellfish are high in protein and low in fats. Also contain minerals like copper, magnesium, and selenium with vitamin A and D.
Shellfish are heart healthy, can help you to lose weight, help you to lower your cholesterol level.
Beans and Lentils
It may be cheap, but they are packed with minerals and vitamins. Lentils and Beans contain folate, iron, manganese, thiamin, potassium, phosphorus, vitamin B6.
It helps to promote a healthy heart, helps to lower your cholesterol level, digestive health, weight loss.
It has a good source of vitamin K, A, C, B6, protein, potassium, iron, manganese, calcium, dietary fiber, selenium. It can be eaten both cooked as well as raw.
You can see the additional information about vitamins and minerals in broccoli which has been posted by Self Nutrition Data.
Do you know? Pineapples are an excellent source of Vitamin C and Manganese as it is said by San Diego-based nutritionist Laura Flores. It also contains thiamin, vitamin B, calcium, iron, riboflavin, magnesium, manganese, potassium, beta-carotene and it is low in calories.
This fruit helps to improve eye health, strengthening the bones, Digestion, Anti Inflammatory and many more.
According to Medical News Daily, One cup of fresh pineapples contains
We all know An apple a day keeps the doctor away. Apple contains Vitamin A, C, B1, B2, B6 and folate and Minerals like Calcium, Copper, Iron, Magnesium, Manganese, Phosphorous, Potassium, Selenium.
Here you can see below that Medical News Today has posted the nutritional table about apple.
Tomatoes are a major dietary source of the antioxidant lycopene. It also contains minerals like potassium, iron, phosphorus. Tomatoes support heart health, prevent cancer, skin health and many more.
List of Minerals
It is a mineral that is essential to keep bones and teeth healthy and active.
It is necessary for the synthesis of protein substances in our body, for the contraction of the muscles, the proper functioning of the nervous system and the formation of connective tissues.
Phosphorus is helpful for increasing the levels of PH in our body as well as it also helps in increasing the amount of metabolism that further provides us with energy.
Potassium helps to keep the level of water balanced in our body. On the other hand, it is also helpful in the contraction of the muscles.
It is the mineral that is used to control the fluid of the cells. Chloride is helpful in keeping our hair and teeth healthy.
It strengthens the body by keeping the body’s metabolism right. If our body contains enough amount of this mineral than it becomes easy for us to reduce the amount of increased carbohydrate content in the body.
It is the mineral that prevents our body from facing the problems of dehydration and keeps our body hydrated enough.
It is helpful in the formation of hemoglobin.
It helps us keep our skin, hair, and nails healthy.
Iron provides a unique contribution to the formation of red blood cells in the blood; apart from this, it facilitates the transport of oxygen in the body.
It helps us deal with teeth problems.
It is helpful in improving our immune system. It is also essential for the excellent maintenance of hairs, skin, and nails.
Selenium is particularly helpful in reducing the symptoms of aging before time. It also enhances the immunity of the body; in other words, you can say it makes our immune system strong.
It works to fill the wounds of our body either. It has a unique contribution to increasing the number of sperm in men’s body. If you are facing the weak immune system then should start eating a diet full of selenium, manganese, and zinc. Because these are the minerals that help us to build a strong immune system.
Additional Information About Mineral Rich Foods
By adding these things to your daily diet, you can consume the right amount of all the minerals that are being required by our body.
Calcium Rich Foods
To get the calcium mineral in the enough or appropriate amount you must start consuming calcium like green and leafy vegetables.
According to Kids Health green vegetables is also one of the best mineral rich foods.
These provide us the proper amount of calcium. For this, you can consume whole grains, sesame seeds, cashews, almonds, seafood, broccoli, cabbage.
Manganese Rich Foods
You can fulfill the lack of manganese by consuming whole grains because whole grains are considered as manganese rich foods.
Also, the right amount of manganese is found in seafood, green vegetables, beans, and dried fruits.
Apart from this, some fruits like grapes and apple, are also considered best for the people facing problems due to the deficiency of manganese mineral.
Phosphorus Rich Foods
A mixture of whole grains and bran are considered to be phosphorus mineral rich foods.
You can get enough amount of phosphorus by consuming dried fruits, legumes, garlic, turkey, buttermilk, sunflower seeds, chicken, broccoli, corn, peanut butter, and cheese.
All these things are readily available to us. We should use these things in the appropriate amount for keeping our health good.
Potassium Rich Foods
Potassium is a mineral that needs to be abundant in our diet, and with the help of certain things. It is found in green leafy vegetables like flower cabbage, cabbage, fennel, and spinach.
Apart from this, potassium is also found in abundance amount of citrus fruits such as orange, and lemon, etc.
Except for these things like broccoli, capsicum, ginger, avocado, cucumber, parsley also provides enough amount of potassium.
Sodium Rich Foods
It is beneficial to consume these sodium-rich foods/fruits like coconut, carrot, dry fruits, and apricot.
Chloride Rich Foods
It is found in curd, salt, fresh vegetables, soy sauce, milk, eggs, and meat all these mentioned mineral rich foods are full of chloride.
Chromium Rich Foods
Chromium is also one of the essential minerals for the body.
It is found in yeast, large oyster, corn oil, cheese, whole grains, vegetable oil, and nuts.
Copper Rich Foods
Apart from meat, snails, fish, copper elements are found in nuts, seeds, beans, peanut butter, chocolate, soybean, raisins, and seafood are the good source of copper and also the best mineral rich foods.
Iodine Rich Foods
During the period of pregnancy and child development, iodine plays a significant role. Iodine can be obtained from fresh vegetables and fresh food.
Apart from this, iodine is also found in iodized salt, garlic, soybean, spinach, and turmeric.
Iron Rich Foods
Iron deficiency can be easily accomplished through carnivorous food.
It is found mainly in red meat, liver, eggs, fish, whole grains, apricots, parsley, dried fruits, spinach, barley, green leafy vegetables, beetroot, beans, soybeans, tofu, lemon, oranges, grapes, tomatoes, and strawberry.
Fluoride Rich Foods
Some quantity of fluoride you can get by drinking water, tea and by eating seafood. It is also an essential element or mineral for the body.
Manganese Rich Foods
Manganese is found in whole grains, spinach, green leafy vegetables, avocado, blueberry, green tea, fresh beetroot, oatmeal, egg yolk, banana, bran, walnuts, pineapple, and asparagus.
Its reduction can be accomplished by the consumption of all given even foods.
Selenium Rich Foods
It is beneficial to consume these selenium-rich foods like broccoli, onion, garlic, sesame seeds, nuts, and tuna fish to get rid of the deficiency of selenium.
Zinc Rich Foods
It is found in fish and some individual marine organisms like crab, oysters, etc.
Especially in the oyster, crab, lobster, red meat, eggs, legumes, and whole grains, it has a fair amount of quantity.
When it comes to vitamins and minerals, you are often very confused about how much you need it or which food should help you take?
Whatever your style of food, but what are you eating is the most important thing to pay attention.
It is essential for you to know what you are eating on your plate. Having all the nutrients in one meal is a bit difficult, because of which it is essential to take care of our diet so below we have listed some of the best mineral rich foods.
If you want to know about the dietary requirements of vitamins and minerals in your diet, then the list given in this article can help you. It contains all vitamins and mineral-rich foods, fruits, and vegetables which you need to consume.
Vitamins and Minerals are different from each other, or you can say that they both are the sides of a coin.
Vitamins are organic substances that are produced by animals or plants. Since our body is not able to synthesize these vitamins itself, so this is why the vitamins are considered as the “essential requirement,” to keep our body in a good healthy condition.
Therefore, we must consume rich vitamins food to get enough vitamins for the well being of our body.
Minerals are the inorganic elements that are extracted from water, soil, rock and earth’s surface. You can absorb them through an animal that has eaten a particular plant, or you may absorb minerals indirectly from an environment.
Sodium: vegetables, soy sauce, and salt
Potassium: legumes, grains, vegetables, fruits, milk, and meat
Magnesium: whole-wheat bread, seeds, legumes, broccoli, spinach
Calcium: leafy green vegetables, salmon, milk, cheese, and yogurt
Zinc: whole grains, legumes, shellfish, and meat
Selenium: walnuts, seafood, and organ meat
Manganese: tea, whole grains, legumes and nuts
Iron: fortified bread, green vegetables, fruits, eggs, poultry, and red meat
Iodine: Iodized salt and seafood
Fluoride: fish and teas
Copper: shellfish, nuts, seeds, whole-grain products, beans, prunes
Chromium: cheese, nuts, fish, poultry, and meat.
A FAQ on Mineral Rich Foods
Q.1. What are the 13 Essential Minerals?
There are five major Minerals and 16 Trace Minerals
5 Major Minerals
16 Trace Minerals
Q.2. What fruits are high in minerals?
Q.3. What is the best source of minerals?
- Milk and other dairy products are the best sources of minerals like yogurt, cheese, and cottage cheese are the foods which have a high amount of calcium.
- You can also eat green leafy vegetables like broccoli, spinach.
- You can get more details about the source of minerals in this article.
Q.4. What are the mineral zinc-rich foods?
Finally, if you liked this article, share it with your friends, family and let them discover the amazing mineral rich foods♥.
Ankush Saha is a professional Blogger, Graphic Designer and an Athlete from Mumbai, India. He has been blogging for two years.
He uses his blog onlinenutritiondiet.com to provide quality content & guide people about nutrition, diet and a natural way of improving health. His blog mainly focuses on Healthy Eating, Food & Recipes, Fitness & Workout, Health Tips and much more