Minerals are very important for cell function. They can benefit the human body by promoting the development of bones and teeth, and maintaining the integrity of bodily functions like energy production, immune health as well as nerve and muscle function. In addition, adequate and balanced amounts of minerals play an important role in making Chakra improving therapy more effective.
Calcium, magnesium, zinc, phosphorus, iron, selenium, potassium and copper are the top eight essential minerals. People can intake them from supplements. However, the best, most naturally and safely usable sources of these minerals are from foods. In this blog, we will list the top 10 foods that are highest in these eight minerals.
1. Nuts
Nuts are packed with an array of minerals but particularly rich in copper, calcium, iron, magnesium, zinc, selenium and phosphorus. Certain nuts stand out for their mineral content. For example, just one Brazil nut provides 174% of your daily selenium needs.
In addition to this, nuts are good for your heart because of their cholesterol-lowering characteristics. However, nuts 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, we recommend eating cashew nuts and almonds.
2. Beans and Lentils
Beans and lentils are known for being packed with fiber and protein, but they also happen to be an abundant source of minerals, including iron, copper, potassium, magnesium, phosphorus, and zinc. Research has shown that properly preparing beans by sprouting or soaking and cooking them can increase the bioavailability of these minerals.
Most beans and lentils are healthy and nutritious, but for high mineral benefits, soybeans, white beans, chickpeas and kidney beans are the best choices.
3. Dark Leafy Greens
Dark leafy greens are amongst the healthiest foods you can eat. They include plants such as kale, Swiss chard, spinach and turnip greens. If you are seeking a low-calorie but highly nutritious diet, you can get significant mineral value out of these dark leafy greens.
Dark leafy greens are loaded with health-promoting minerals, including iron, copper, potassium, magnesium, zinc, and calcium. What’s more, the intake of dark leafy greens may reduce the risk of heart disease, certain cancers, diabetes, etc.
4. Fish
Fish contain 5 of 8 essential minerals. They can provide humans with minerals like calcium, magnesium, phosphorus, potassium, and selenium. According to research, fish also offer high-quality protein as well as omega 3 fatty acids which benefit the heart and vascular. Salmon, mackerel, and tuna are popular as high-quality mineral fish, you can add them to your healthy meal plan for a better life.
5. Seeds
Seeds are rich in minerals such as iron, copper, selenium, zinc, and phosphorus. High mineral content seeds include flax, squash, sunflower and pumpkin seeds. For example, a 1/4-cup (28-gram) serving of pumpkin seeds meets 40% of your daily magnesium needs. However, It is worth noting that seeds tend to be high in calories so try to limit intake to one or two handfuls per day.
6. Shellfish
Shellfish, including scallops, clams, oysters, and mussels, are concentrated sources of minerals and packed with iron, copper, selenium, phosphorus, and zinc.
It has been proven that consuming 6 medium-sized oysters (84 grams) covers your daily needs for zinc and copper. They also provide 30% and 22% of your daily needs for selenium and iron, respectively. Shellfish provide a concentrated source of these essential minerals and make a smart choice for those who may be deficient in these vital nutrients.
7. Mushroom
Mushrooms are the main source of 4 out of 8 essential minerals. These include copper, potassium, selenium, and zinc. Mushrooms are low in calories and popular as a flavorful addition to any dish. High-mineral mushrooms include shiitake, crimini, portobello, white button mushrooms, etc.
8. Whole Grains
Whole grains are high in a number of important minerals such as zinc, phosphorus, iron, and selenium. Eating whole grains, including oatmeal, wheat germ, quinoa, whole wheat bread and even buckwheat, has been associated with a variety of health benefits.
9. Milk and Yogurt
Adding high-quality dairy like milk and yogurt to your diet is a good way to increase your intake of calcium, as well as other minerals like phosphorus, potassium, and magnesium. For weight loss enthusiasts, it is recommended to choose low fat, unsweetened yogurts, and milk that is less in calories.
10. Beef and Lamb
Beef and lamb are rich in zinc, iron, selenium, and phosphorus. Most beef and lamb sources tend to be high in calories, so you should try to consume no more than two ounces of beef or lamb a day.
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