Foods loaded with minerals

Minerals are components found in food that are essential for a healthy mind and body.

Minerals help boost brain and heart function while producing enzymes and hormones essential for the body.

There are two categories that minerals can be divided into – macronutrients and micronutrients.

Macronutrients are those that the body needs in significant amounts, including magnesium,
phosphorus, chloride, sodium, potassium, and calcium.

Micronutrients are needed in smaller amounts and include manganese, iodine, molybdenum, chromium, zinc, selenium, fluoride, copper, and iron.

The best way to get your daily recommended amount of nutrients is by eating the right food. Here are some foods rich in minerals:


Shellfish is a mineral-rich food that consists of mussels, clams, and oysters. These foods are loaded with iron, copper, zinc, and selenium.

To meet 30 percent and 22 percent of your daily copper and zinc requirements, you must consume six oysters (84 grams). Zinc is vital for working the immune function, cellular division, DNA production, and proteins to be produced in the body.

A number of individuals, such as older adults, adolescents, individuals taking specific medicines,
breastfeeding, and pregnant women, and individuals suffering from gastrointestinal diseases, are more likely to develop zinc deficiency.

This can alleviate the risk of infection while hindering development and growth and impairing the immune response.

Shellfish is a great way to boost your intake of zinc as it ensures that one does not develop a nutrient

Seeds and Nuts

Seeds and nuts are loaded with many kinds of minerals, but they are especially rich in phosphorus,
selenium, copper, manganese, zinc, and magnesium.

A single Brazil nut makes up 174 percent of one’s regular selenium needs, while 28 grams of pumpkin
seeds can make up 40 percent of one’s magnesium requirements.

The best part about seeds and whole nuts is that they are easy, nutrient-rich snacks that can be put into oatmeal or smoothies or paired with your favorite stir-fried vegetables.


It is no secret that eggs are commonly known as nature’s multivitamin. They are loaded with important minerals and nutrients, including proteins, antioxidants, healthy fats, vitamins, selenium, zinc, phosphorus, and iron.

Even though individuals with high cholesterol do not consume the yolk of the egg, it is the highest
carrier of minerals, vitamins, and other advantageous compounds. Hence, when you eat an egg, don’t
just eat the white- eat the entire egg!


Other foods rich in minerals include vegetables like Swiss chard, broccoli, Brussels sprouts, and
cauliflower. All of these cruciferous vegetables have a variety of health benefits- they are nutrient and mineral dense and help with symptoms of chronic disease.

Vegetables like cabbage, kale, watercress, and broccoli are loaded with sulfur, which is essential for the synthesis of glutathione, DNA production, and cellular function.

Moreover, vegetables contain other minerals, like calcium, manganese, potassium, and magnesium.


Beans contain protein and fiber, but they also contain lots of minerals, like zinc, copper, manganese,
potassium, phosphorus, iron, calcium, and magnesium.

It must be remembered that beans also contain phytates- these are antinutrients that can impair
nutrient absorption. However, experts suggest that soaking and cooking or sprouting beans can help
boost the absorption of minerals.


Avocados are fruits that contain minerals, vitamins, fiber, and healthy fats. They are loaded with copper, manganese, potassium, and magnesium Potassium is excellent for regulating blood pressure and boosting heart health. Consuming a diet with potassium-rich foods can lower the risk of strokes and heart disease.

Cheese and Yogurt

Cheese and yogurt are dairy products loaded with calcium, essential in maintaining the nervous and skeletal systems and alleviating heart health.

Studies prove that calcium is essential for older adults, who tend to consume lower amounts as they age. A simple way to fix this is to add cheese and yogurt to your diet. These two foods are rich in minerals and contain high amounts of selenium, zinc, phosphorus, and potassium.

However, a wide number of individuals cannot tolerate dairy products. If you fall into this group, you can consume other foods that are rich in calcium, such as leafy green vegetables, nuts, and beans.


This is a greenish-blue-colored alga that is available in the form of a powder and can be mixed into smoothies, oatmeal, and yogurt.

Spirulina contains minerals, such as manganese, copper, potassium, magnesium, and iron, which makes it great for your overall health.

Research suggests that consuming this food can help lower the likelihood of developing heart disease, as well as bad cholesterol levels. Moreover, it helps lower blood pressure and inflammation levels in the body.


Raspberries, blackberries, blueberries, strawberries, and all other kinds of berries not only taste great
but they are also loaded with minerals that are essential for the body.

Berries contain manganese, magnesium, and potassium. Manganese boosts metabolic functions, such as energy metabolism. Moreover, it is also beneficial for the immune and nervous systems.

Manganese is important for maintaining and growing connective tissues and healthy bones. Moreover, it allows the body to make a higher number of antioxidants that protect the body from oxidative damage.

Fresh Fruits

Did you know that fresh fruits not only taste delicious but are also rich in vitamins, fiber, and
antioxidants? These can include jackfruit, guava, passion fruit, pineapple, mango, and bananas.

Fresh fruits contain loads of minerals, such as magnesium, copper, manganese, and potassium.
Bananas are loaded with minerals, especially manganese, magnesium, and potassium.

One of the best ways to consume fresh fruits is by adding them to your smoothies, salads, or oatmeal. This will help boost your intake of antioxidants, fiber, and vitamins.


Even though you can consume mineral and vitamin supplements, taking foods rich in minerals is a good idea because they are fresh and easily available.

Stock up on your groceries and find creative ways to add the above-listed foods to your diet for the best health!

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About the Author Adam

As a health and fitness writer, Adam combines his two passions—weightlifting and writing. With a creative writing degree under his belt, he spends his mornings lifting weights, his nights putting pen to paper, and eating too many snacks in between.

Health Disclaimer

  • Any products written about is not intended to diagnose, treat, cure, or prevent any disease.
  • Results may vary/may not be typical. 
  • This information does not constitute medical advice and it should not be relied upon as such. Consult with your doctor before modifying your regular medical regime.


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