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
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.