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Minerals found deep in the earth or in plants and animals are essential for the optimal function of our body. While some help to keep the bones strong, others initiate brain function and carry overall development. However, depending on their requirement, you can classify these minerals in two parts.
For example, one can be macrominerals as they are required in large amounts, while the others are microminerals needed only in small quantities. So, if you are trying to add them to your diet, here is a list of top mineral rich food items to consider.
The following are some of the top foods that contain minerals in high amounts and are easily adaptable to your daily diet. Look at the list for details of what are the minerals you can extract from the particular food and the associated health benefits:
Packed with minerals, nuts are the first to appear in the list of mineral-rich foods. It provides the body with zinc, manganese, magnesium, phosphorus, selenium, and copper. Not to mention, nuts are very good for heart health as they lower bad cholesterol levels in the body and improve mineral content. In addition, you benefit from an instant boost of energy in the body.
Leafy greens are another mineral-rich food you can consider packed with copper, zinc, magnesium, potassium, iron and calcium. In addition, since these are low in calories, it also forms the perfect option in a weight loss diet. They source a large amount of protein in the body and keep your cholesterol level in check. Some dark leafy greens include spinach, turnip greens, kale, etc.
If you are looking for foods high in minerals that will also act as a natural source of protein, beans and lentils are your option. It includes iron, potassium, copper, magnesium, phosphorus, and zinc. Some options you can try among high mineral beans include chickpeas, white beans, kidney beans, and soybeans.
We know that fishes are a good source of omega-3 fatty acids, but they are also a primary source of various essential minerals, including selenium, calcium, phosphorus, magnesium and potassium. This helps keep the heart healthy and ensures proper vascular system functioning. One among such high-rich mineral fishes is salmon. However, remember to have fish canned with bones to be able to extract calcium.
Shellfishes like clams, oysters, and mussels are rich sources of minerals in which you can find zinc, copper, selenium and iron in high amounts. Apart from this, shellfish also enrich the body with omega-3 fatty acids and vitamin B12. They keep your bones healthy and improve your immunity.
Seeds are not only rich in mineral food but also the best replacement for unhealthy snacks. These are packed with iron, phosphorus, copper, zinc, selenium and other essential nutrients. However, remember they are also high in calories. So, 1 or 2 handfuls of seeds will be enough for a day. Some high mineral seeds you can consider adding to your daily diet include flax seeds, sunflower seeds, squash seeds, and pumpkin seeds.
Next on this list of mineral-rich foods is whole grain. They benefit the body by sourcing phosphorus, selenium and zinc. However, it also increases energy-boosting carbohydrates in the body, regulates blood sugar levels and maintains better colon health.
Also, if you consume an optimum amount of whole grain, it enriches you with high fibre content, which again helps in digestion and nutrient absorption. Some of the best whole grains include quinoa, buckwheat, oatmeal and wheat germ.
Milk and yoghurt are two widely used dairy products which are also good sources of essential minerals like magnesium, phosphorus, potassium and calcium. This option is also feasible for fitness enthusiasts as they can switch to low-calorie products like low-fat unsweetened milk and yoghurt. However, one more benefit of adding these to your daily diet is they also contain strains of probiotic bacteria. Thus, boosting your immune system.
Tofu, a great option for vegeterians, is also one of the primary sources of gaining essential nutrients. Some of these include iron, calcium and phosphorus. However, choose products fortified with calcium if you intend to source an extra amount of calcium.
Though many are intolerant to dairy products, cheese is favourite for many, sourcing the body with high amounts of copper, calcium and phosphorus. Few high minerals cheese includes Swiss, Parmesan, and Mozzarella. However, if you try reducing your calorie intake, you can always choose low-fat cheeses. They are particularly high in nutrients.
Among all other foods rich in minerals, this may be the top choice of many, packed with zinc, iron and magnesium. However, before picking up these treats, remember a thumb rule, the darker the chocolate, the less its sugar content. Thus, it will be lower in calories and help you remain fit. Also, if you are a fitness enthusiast, you may want to eat chocolate with 80% cocoa and above.
Minerals are organic compounds that our body requires to carry out metabolic activities. However, the major function they help in making it important to have most mineral-rich foods includes:
You can enjoy several health benefits depending on what minerals you are sourcing. To list some, these include:
If you overload your body with too many minerals and vitamins, you may suffer through the following symptoms:
There can be different types of mineral deficiency depending on the type of mineral your body lacks. However, the common risks people get associated with includes:
Minerals are an important part of our life, ensuring better health and proper body function. So, you must maintain a healthy level to avoid any health issues. For this purpose, check out the list of mineral rich food items mentioned above and include them in your diet after a doctor’s consultation.
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Disclaimer #2: This information is added only for informative purposes and collected from different sources across the Internet. Digit Insurance is not promoting or recommending anything here. Please verify the information before making any decisions.
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