Food With High Minerals

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Food With High Minerals. This article will discuss the minerals and vitamins in food. Like a combination lock, your body needs to have key nutrients in order to unlock their own health benefits. Unfortunately, many people do not know about the importance of minerals  and vitamins in their bodies. So before you unpack your groceries and fill up the pantry with food items, here are the most important minerals that you need to know about first.

THE TOP 15 ESSENTIAL MINERAL RICH FOODS

The Top 15 Essential Mineral Rich Foods

Minerals such as calcium, zinc, iron, and potassium in your body are very important for body functions. Magnetic field stimulation of the body requires adequate and balanced amounts of minerals. Minerals may be supplied by supplements but the best, most naturally usable sources of minerals are from foods. From promoting the development of healthy bones and teeth to maintaining the integrity of bodily functions like energy production, immune health as well as nerve and muscle function, minerals go a long way to keep your body functioning and healthy. For this reason, we get minerals by eating plants that absorb them from rocks and soils, and by taking meat from animals which eat plants. In other words, minerals are essential for cell function. In particular 15 of these minerals are vital for ideal body function and important to make magnetic field stimulation [PEMFs] most effective.

Food analysts looked for the most popular minerals that appear in food lists by counting how many times each food appeared, and made a list of eight minerals that topped the list. In this and upcoming posts, our discussion will be limited to the top eight essential minerals including calcium, magnesium, zinc, phosphorus, iron, selenium, potassium and copper.

Below is a list of the top 15 foods that are highest in these eight minerals. These foods include nuts, fish, seeds, beans, mushrooms, whole grains, dark leafy greens and dried fruits as well as avocados, tofu, shellfish, cheese, lambs, low-fat dairy and even beef.

  1. Nuts – contain 7 of 8 essential minerals

Out of the eight essential minerals, focused on, nuts ranked highest. These minerals include copper, calcium, iron, magnesium, zinc, selenium and phosphorus. In addition to this, nuts are good for your heart as they are known for their cholesterol-lowering characteristics. However, they tend to be high in calories so you should do your best not to eat more than a handful a day. For high-quality minerals, eat cashew nuts and almonds. Brazil nuts are typically high in selenium elements.

2. Beans and lentils – contain 6 of 8 essential minerals

The minerals in these foods are iron, copper, potassium, magnesium, phosphorus, and zinc. Beans and lentils contain relatively high fiber and are often consumed by vegans for protein. Most beans and lentils are healthy and nutritious, but for high mineral benefits, soybeans, white beans, chickpeas and kidney beans are best.

3. Dark leafy greens – contain 6 of 8 essential minerals

The minerals include iron, copper, potassium, magnesium, zinc, and calcium. If you are seeking a diet that is low in calories but highly nutritious, you can get significant mineral value out of these foods. They include plants such as kale, Swiss chard, spinach and turnip greens.

4. Fish – contain 5 of 8 essential minerals

Fish provide your body with minerals like calcium, magnesium, phosphorus, potassium, and selenium. They also offer high-quality protein as well as omega 3 fatty acids which are good for the heart and your vascular system, among other benefits. High-quality mineral fish include salmon, mackerel, and tuna. If you want seafood with higher calcium content, choose fish which are canned with bones.

5. Seeds – contain 5 of 8 essential minerals

Seeds offer minerals such as iron, copper, selenium, zinc, and phosphorus. However, note that seeds tend to be high in calories so try to limit intake to one or two handfuls per day. High mineral content seeds include flax, squash, sunflower and pumpkin seeds.

6. Shellfish – contain 5 of 8 essential minerals

The minerals, include iron, copper, selenium, phosphorus, and zinc. Like most fish, shellfish contains abundant nutrients like omega 3 fats and vitamin B12. Examples of seafood that contain these minerals include scallops, clams, oysters, and mussels.

7. Mushroom – contain 4 of 8 essential minerals

Mushrooms have zinc, copper, selenium, and potassium. Mushrooms are best eaten as a side dish. High mineral mushrooms include crimini, portabella, shiitake and white button.

8. Whole grains – contain 4 of 8 essential minerals

Whole grains provide the minerals zinc, phosphorus, iron, and selenium. They are also an excellent source of fiber and carbs. For better quality mineral whole grains, choose grains like oatmeal, wheat germ, quinoa, whole wheat bread and even buckwheat.

9. Milk and yogurt – contain 4 of 8 essential minerals

Milk and yogurt include calcium, phosphorus, potassium, and magnesium. For weight loss enthusiasts, consider choosing low fat, unsweetened yogurts, and milk that is less in calories.

10. Beef and lamb – contain 4 of 8 essential minerals

Beef and lamb include zinc, iron, selenium, and phosphorus. Since most beef and lamb sources tend to be high in calories, you should try to eat no more than two ounces of beef a day.

11. Avocados – contain 3 of 8 essential minerals

They include magnesium, copper, and potassium. Most people love avocado recipes as their fats are heart healthy, and you can eat them with any salad or sandwich you like.

12. Tofu – contain 3 of 8 essential minerals

Tofu includes iron, calcium, and phosphorus. Besides, it is also a good source of protein for many vegans. If you are seeking tofu that is high in calcium, check their labels and opt for those that are fortified with calcium.

13. Dark chocolate – contain 3 of 8 essential minerals

They are iron, zinc, and magnesium. As a general rule of thumb, pick darker chocolate types that contain less sugar if you want fewer calories. Most weight enthusiasts usually eat 80% cocoa and above.

14. Cheese – contain 3 of 8 essential minerals

They include minerals like phosphorus, copper, and calcium. If you want to avoid excess calories, pick low-fat cheese varieties. The typical examples of cheese brands that are rich in these minerals include Swiss, Parmesan, and mozzarella.

15. Dried Fruits – contain 3 of 8 essential minerals

These contain magnesium, potassium, and copper. Even so, dried fruits tend to have a lot of calories and sugars, so aim to avoid taking more than a cupful a day. Dried fruits that are rich in these minerals include prunes, apricots, raisins as well as dates and figs.

Food With High Minerals

When it comes to vitamins and minerals, you’re probably looking for the bottom line: How much do you need, and what foods have them? The list below will help you out. It covers all the vitamins and minerals you should get, preferably from food.

Calcium

Foods that have it: Milk, fortified nondairy alternatives like soy milk, yogurt, hard cheeses, fortified cereals, unfortified almond milk, kale

How much you need:

  • Adults ages 19-50: 1,000 milligrams per day
  • Women age 51 and older: 1,200 milligrams per day
  • Men age 51 – 70: 1,000 milligrams per day
  • Men 71 and older: 1,200 milligrams per day

What it does: Needed for bone growth and strength, blood clotting, muscle contraction, and more

Don’t get more than this a day: 2,500 milligrams per day for adults age 50 and younger, 2,000 mg per day for those 51 and older

Choline

Foods that have it: Milk, liver, eggs, peanuts

How much you need:

  • Men: 550 milligrams per day
  • Women: 425 milligrams per day
  • Pregnant women: 450 milligrams per day
  • Breastfeeding women: 550 milligrams per day

What it does: Helps make cells

Don’t get more than this much: 3,500 milligrams per day

Chromium

Foods that have it: Broccoli, potatoes, meats, poultry, fish, some cereals

How much you need:

  • Men ages 19-50: 35 micrograms per day
  • Women ages 19-50: 25 micrograms per day, unless pregnant or breastfeeding
  • Pregnant women: 30 micrograms per day
  • Breastfeeding women: 45 micrograms per day
  • Men age 51 and up: 30 micrograms per day
  • Women age 51 and up: 20 micrograms per day

What it does: Helps control blood sugar levels

Don’t get more than this much: No upper limit known for adults

Copper

Foods that have it: Seafood, nuts, seeds, wheat bran cereals, whole grains

How much you need:

  • Adults: 900 micrograms per day, unless pregnant or breastfeeding
  • Pregnant women: 1,000 micrograms per day
  • Breastfeeding women: 1,300 micrograms per day

What it does: Helps your body process iron

Don’t get more than this much: 8,000 micrograms per day for adults.

Fiber

Foods that have it: Plant foods, including oatmeal, lentils, peas, beans, fruits, and vegetables

How much you need:

  • Men ages 19-50: 38 grams per day
  • Women ages 19-50: 25 grams per day, unless pregnant or breastfeeding
  • Pregnant women: 25 to 30 grams per day
  • Men age 51 and up: 30 grams per day
  • Women age 51 and up: 21 grams per day

What it does: Helps with digestion, lowers LDL (“bad”) cholesterol, helps you feel full, and helps maintain blood sugar levels

Don’t get more than this much: No upper limit from foods for adults

Fluoride

Foods that have it: Fluoridated water, some sea fish

How much you need:

  • Men: 4 milligrams per day
  • Women: 3 milligrams per day. This includes pregnant or breastfeeding women.

What it does: Prevents cavities in teeth, helps with bone growth

Don’t get more than this much: 10 milligrams per day for adults.

Foods Highest in Minerals

1Nuts

Almonds

Nuts are a top source of 7 out 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 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

Kidney Beans

Beans and Lentils are a top source of 6 out 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

Spinach

Dark leafy greens are a top source of 6 out 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

Salmon Fillets

Fish are a top source of 5 out 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

Squash and Pumpkin Seeds

Seeds are a good source of 5 out 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.

6Shellfish

Oysters

Shellfish are a top source of 5 out of 8 essential minerals.
These include copper, iron, phosphorus, selenium, and zinc. Shellfish are also high in heart-healthy omega 3 fatty acids, and vitamin B12. High mineral shellfish include oysters, scallops, mussels, and clams.

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