Top 11 Mineral Rich Food Items to Add to Your Daily Diet

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.

What Are the Top Foods Rich in Minerals to Add in Your Daily Diet?

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:

1. Nuts

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.

2. Leafy Greens

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.

3. Beans and Lentils

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.

4. Salmon

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.

5. Shellfish

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.

6. Seeds

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.

7. Wholegrain

whole grains image — (source: heartfoundation)

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.

8. Milk and Yoghurt

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.

9. Tofu

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.

10. Cheese

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.

11. Dark Chocolate

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.

What Are the Benefits of Eating Mineral-Rich Food Items?

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:

Absorbing nutrients from food and turning it into energy
Building strong teeth and bones
Controlling body fluids outside and inside cells

What Are the Essential Nutrients Sourced By Mineral Rich Food Items?

You can enjoy several health benefits depending on what minerals you are sourcing. To list some, these include:

Calcium: Calcium helps cure conditions like insomnia, arthritis, menopause, obesity, high blood pressure and other ailments.
Boron: It is essential for the proper functioning of the brain, better bone health and prevention of cancer.
Iron: This helps in metabolism, haemoglobin formation, muscle activity, brain functioning and muscle activity.
Zinc: Zinc helps in maintaining better skin health.
Selenium: It is rare and a powerful antioxidant. Thus, it benefits by ensuring a protective effect.
Potassium: It helps in proper regulation of blood, preventing heart problems, eliminating muscle disorders, etc.
Phosphorus: Phosphorus strengthens your muscle, boosts brain function and enhances bone health.
Iodine: Iodine plays an important role in growth and development while preventing thyroid disease, hair loss, and other problems.

What Are the Risks of Overeating Foods Rich in Minerals?

If you overload your body with too many minerals and vitamins, you may suffer through the following symptoms:

Gastrointestinal problem
Hair loss
Mild nerve damage
Nausea
Diarrhoea

What Are the Risks Associated With Mineral Deficiency?

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:

Weak bones
Decreased immunity
Fatigue

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.

Frequently Asked Questions

✓ What minerals are present in eggs?

Eggs are a rich source of sodium, phosphorus, potassium and calcium. Apart from that, it also contains elements such as zinc, copper, iron, manganese, selenium, and magnesium, with the major contributor being the egg yolk.

✓ What minerals are present in vegetables?

Vegetables are a rich source of vitamins and minerals such as folic acid, magnesium, phosphorus and zinc. Further, they are also rich in vitamin A, C and E.