Foods Naturally Rich in Minerals

Photo by: Bigstockphoto
Photo by: Bigstockphoto

Mineral-rich foods are a part of a healthy diet. Just like vitamins, minerals keep the tissues and organs healthy. The body needs these nutrients to manage various functions and processes – including building bones or secreting hormones. Some minerals also promote normal heartbeat or maintain better muscle function. That’s why make it a point to add mineral-rich foods in your diet. Today, we are listing down some of the most mineral dense foods in the world:


On the top of our list of foods rich in minerals are shellfish. Shellfish, which includes oysters, mussels, cockles, Tua Tua or paua are incredibly rich in zinc and iron. Iron promotes the production of red blood cells. Red blood cells work as oxygen carriers in the organs. On the other hand, zinc strengthens the immune system and protects from common infections! Six medium-sized oysters yield about 75 mg. of zinc.

Organ Meats

Squeamish about organ meats? Don’t be! Organ meats contain about 10 times to 100 times more minerals than muscle meats. For instance, a hundred grams of beef liver contains about 11 mg of calcium, 18 mg of magnesium, 476 mg of phosphorus, 380 mg of potassium, 12 mg of copper, 4 mg of zinc and 8.8 mg of iron! Other organ meats are just as nutritious as the liver.

Cruciferous Vegetable

Of the thousands of varieties of vegetables, dark green leafy vegetables are the most nutritious. A special class of vegetables called cruciferous vegetable is perfect examples of mineral-rich greens. For instance, kale is abundant in dietary fiber, magnesium, potassium, sodium, manganese, phosphorus and calcium. A 100 gram of kale yields about 1 mg of iron and 200 mg of potassium. Spinach is rich in calcium, iron, fiber, potassium and magnesium too!


Almond nuts, Brazil nuts, walnuts and hazelnuts are incredibly rich in minerals, vitamins and protein! They are also high in healthy fats. A 100 gram of raw almonds yields about 260 mg of calcium. Meanwhile, Brazil nuts contain about 50 mcg of selenium per nut. Hazelnuts are chock full of manganese, magnesium, potassium and zinc. Walnuts contain omega 3 fatty acids, a nutrient essential to brain development.

Whole Grains

Whole-wheat flour, oats, and wheat bran are fantastic sources of essential minerals like iron, magnesium, and selenium, dietary fiber, and healthy fats. Magnesium is a nutrient that aids in bone building and releasing energy from muscles. Selenium protects from oxidative stress and keeps the skin healthy. This mineral also strengthens the immune system. Whole grains are also loaded with fiber. Fiber bulks up the stool, prevent cardiovascular diseases and obesity. It also stabilizes blood sugar level and cleanses the colon.

Dairy Products

Dairy products are the best sources of high quality calcium, protein and phosphorus. Calcium and phosphorus helps build stronger, denser bones and teeth. These nutrients also keep the weight down, wards off PMS, prevent bone disease and may even protect from heart diseases and cancer!


The best source of lean protein is seafood. Fish, mollusks, and shellfish contain iodine. This mineral helps synthesize thyroid hormones. Thyroid hormones aid in the normal growth and development of the body. The thyroid glands also secrete important enzymes that control weight and metabolic rate.

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