Top 6 Foods Highest in Minerals

From calcium to zinc, from iron to potassium, minerals keep your bones strong, and your body in balance.

We looked through our food lists for 8 different minerals including calcium, copper, iron, potassium, phosphorus, magnesium, selenium, and zinc; and counted how many times each food appeared. We did not look at iodine since the data on iodine is too dependent on soil quality. We also didn't count sodium, since most people should avoid sodium.

The top 15 foods highest in minerals include nuts, dark leafy greens, beans, seeds, shellfish, fish, mushrooms, whole grains, low-fat dairy, beef and lamb, whole grains, avocados, cheese, dried fruits, and tofu.




1Nuts
Nuts are a top source for 7 of 8 essential minerals.
These include calcium, copper, iron, phosphorus, magnesium, selenium, and zinc. Nuts are a heart-healthy, cholesterol-lowering snack. Since nuts are very high in calories, try not to have more than 1-2 handfuls a day. High mineral nuts include almonds, cashews, and for selenium: Brazil nuts.
2Beans and Lentils
Beans and Lentils are a top source for 6 of 8 essential minerals.
These include copper, iron, potassium, phosphorus, magnesium, and zinc. Beans and lentils are high in fiber and a good vegetarian source of protein. High mineral beans include white beans, soy beans, chickpeas (garbanzo), and kidney beans.
3Dark Leafy Greens
Dark leafy greens are a top source for 6 of 8 essential minerals.
These include calcium, copper, iron, potassium, magnesium, and zinc. Dark leafy greens are a great low-calorie addition to any meal. High mineral dark leafy greens include spinach, kale, swiss chard, and turnip greens.
4Salmon
Fish are a top source for 5 of 8 essential minerals.
These include calcium, potassium, phosphorus, magnesium, and selenium. Fish are also a top source of protein, and heart-healthy omega 3 fatty acids. Fish rich in minerals include salmon, tuna, and mackerel. For calcium, choose fish which have been canned with their bones.
5Seeds
Seeds are a good source for 5 of 8 essential minerals.
These include copper, iron, phosphorus, selenium, and zinc. While seeds are packed with nutrients, they are also high in calories. Try not to eat more than 1-2 handfuls a day. High mineral seeds include sunflower seeds, flax seeds, pumpkins seeds, and squash seeds.
  6.Yogurt
Milk and/or yogurt are a top source for 4 of 8 essential minerals.
These include calcium, potassium, phosphorus, and magnesium. For less calories and cholesterol choose low-fat, unsweetened, yogurt and milk. Full-fat dairy products do contain the same mineral content.

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