10 Foods High in Minerals |2020|

Everyone wants to keep their body healthy and strong. The body needs essential minerals to keep the body strong. Minerals like calcium, zinc, potassium, copper, phosphorous, magnesium, selenium, etc. help for our body to be in good condition. Today, we are going to talk about 10 Foods high in minerals.

Minerals help to make your bones strong. They are also beneficial to hormonal change, heart, and brain functioning. For stimulating your body you need an adequate amount of minerals to maintain the balance in your body. Development of healthy bones and teeth, muscle growth, and functioning, maintaining the immune system is carried away through minerals in our body. The following is a list of 10 foods rich in minerals.

  • Nuts

Nuts are a better source of minerals. They contain 7 out of 8 essential minerals. They are rich in magnesium, zinc, copper, selenium, calcium, iron and phosphorous. Nuts are considered to be good for a heart. They tend to have high calories so be sure not to eat more than a handful a day. Certain nuts like cashew nuts, almonds, and selenium(Brazil nuts). Almonds are best for increasing the strength of memory. Nuts are added to various sweet items.

Tip:- Add nuts to your oatmeals and milk for better consumption. Adding nuts to milk and oatmeals makes it good to taste.

  • Shellfish

Shellfish are another rich source of minerals. They contain 5 out of 8 minerals. These include zinc, copper, selenium, iron, and phosphorous. Shellfish including oysters, clams, and mussels are high in minerals. Shellfish contain omega 3-fatty acid and vitamin B-12. It is contemplated to have shellfish for breastfeeding pregnant women. Eating Shellfish is virtuous because it helps for a better heart, those with gastrointestinal disease, adolescents, and many other problems leading to deficiency of zinc. It also supports immune system function.

Tip:- Do not eat shellfish in the summertime. The chances of getting spoil are higher due to the hot climate.

  • Mushrooms

Mushrooms are a rich source of minerals. They contain 4 out of minerals. These include selenium, zinc, copper, and potassium. Potassium is an important mineral that supports fluid maintenance. One single portion of mushroom can dispense a quarter of daily need of selenium. High mineral mushrooms include crimini, portabella, shiitake, and white button. They add flavor to any dish.

Tip:- Eating mushrooms methodically have beneficial effects in weight management and immune function.

  • Yogurt

Dairy products like milk, cheese, and yogurt are common sources of calcium. They contain 4 out of 8 essential minerals. They include calcium, phosphorous, magnesium, and potassium. Calcium strengthens our skeletal bones. It supports the nervous system and heart. For low cholesterol and calories consume low-fat and unsweetened yogurt. The yogurt prepared at home is the best to eat. Older adults with a dearth of calcium should consume yogurt.

Tip:- One should not ear yogurt after sunset. As per Ayurveda, the rate of metabolism gets reduced. Better eat at breakfast or lunch.

  • Beef and Lamb

Beef and lamb are also served as a high source of minerals. They contain 4 out of 8 essential minerals. These include phosphorous, selenium, zinc, and iron. They are a high source of calories. One should consume no more than two ounces of beef a day. They are high in proteins and vitamins. They contain vitamins like B-12, Vitamin A. Beef contains L-carnitine an amino acid that occurs naturally in meat products. It transports fats into mitochondria for burning.Beef also provides Master Antioxidant Glutathione.

Tip:- 3 ounces of beef delivers 22 to 26 grams of protein.

  • Avocados


Avocados contain 3 out of 8 essential minerals. They include potassium, magnesium, and copper. They are rich in fibers, vitamins, and healthy fats. It is highly recommended for people with heart problems and stroke. They add taste to any salad or sandwich. They also decrease the risk of depression.

Tip:- Eating avocado with natural fibers helps prevent constipation. It maintains a healthy digestive tract.

  • Beans

Beans are a top source of minerals. They include copper, magnesium, iron, potassium, phosphorous, and zinc. High in fiber. A good source of a vegetarian diet. Beans like soybeans, chickpeas, and kidney beans are best. Beans prepared from soaking and cooking increase the bio-availability of minerals. Dry beans are rich in both soluble and insoluble fibers.

Tip:- It is recommended to eat 3 cups of legumes, including beans per week.

  • Fish

Fish are another high source of the mineral. They contain 5 out of 8 essential minerals. These include potassium, calcium, selenium, magnesium, and phosphorous. Fish are a top source of protein. Another alternative for beef. They pose omega 3 fatty acids good for vascular strength. Rich mineral fish include salmon, sardine, mackerel, herring, and tuna. Fish has Vitamin D and B-2(riboflavin). Rich in nutrients.

Tip:- Fish canned with bones have a higher calcium content.

  • Seeds

Seeds are a simple and healthy choice for intake. Seeds are considered to be a high source of minerals. They contain 5 out of 8 important minerals. These include selenium, zinc, iron, phosphorous, and copper. Seeds are high in calories so its good to limit the intake. They provide excellent sources of protein and healthy fats for omnivorous, vegans, and dieters.

Tip:- High mineral seeds include flax, sunflower seeds, squash, and pumpkin seeds.

  • Whole Grains


Last and not least we have whole grains. They contain 4 out of 8 essential minerals. These include zinc, phosphorous, selenium, and iron. They also contain protein, fiber, vitamins, and antioxidants. A rich wholegrain diet shows a reduction in heart disease. They contain Vitamin alongside thiamine, niacin, and folate. They have plant compounds like sterols, stanols, and polyphenols for preventing disease.

Tip:- Whole grains are good for preventing problems of inflammation.

โ€œTo ensure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.โ€

-William Londen

Here were the top foods with high minerals. Preventing our body from diseases is a necessity. A healthy diet is responsible for a healthy immune system. You will like my other posts too. Do check out.ย 

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