A Hit Parade Of Mineral-rich Foods

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A Hit Parade Of Mineral-rich Foods
A Hit Parade Of Mineral-rich Foods

Video: A Hit Parade Of Mineral-rich Foods

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Video: 12 Mineral Rich Foods That You Should Eat Regularly 2023, January

A hit parade of mineral-rich foods

Minerals, like vitamins, are essential for maintaining the health of the body and preventing many diseases. It is not at all necessary to take various supplements with minerals to avoid their deficiency, it is enough to include in the diet foods rich in useful elements.

A hit parade of mineral-rich foods
A hit parade of mineral-rich foods

Photo: Keith Weller / USDA ARS

Minerals are classified into two types: macronutrients (essential minerals) and trace minerals (minor minerals). The first is necessary for the body more than the second, these include calcium, potassium, sodium, chloride, phosphorus and magnesium. Although micronutrients are less important, they also support many bodily functions. These are iron, copper, selenium, zinc, iodine, manganese and others.

So, TOP-10 foods enriched with minerals:

1. Nuts and seeds

Rich in magnesium, zinc, manganese, copper, selenium and phosphorus. Some nuts and seeds are particularly distinguished for their mineral content: for example, one Brazilian nut (bertoletia) provides 174% of the daily requirement for selenium, and 28 grams of pumpkin seeds (1/4 cup) - 40% of the need for magnesium.

2. Molluscs

Squid, oysters, mussels, octopus are concentrated sources of selenium, copper, iron and zinc. Pregnant and lactating women, people with gastrointestinal problems, adolescents and the elderly are at risk of zinc deficiency, which is essential for maintaining the immune system and for the production of proteins and DNA. The inclusion of shellfish in the diet helps to make up for the lack of this trace element.

3. Cruciferous vegetables

Broccoli, cauliflower, Brussels sprouts, and watercress are especially recommended for people with chronic health conditions, as they contain a high concentration of minerals. Crucifers are especially rich in sulfur, a mineral essential for DNA production, detoxification, and the synthesis of the antioxidant glutathione produced by the body.

4. Beef liver

Thus, 85 grams of liver compensates for your daily copper needs, as well as 55% for selenium, 41% for zinc, 31% for iron and 33% for phosphorus.

5. Eggs

Eggs are called natural multivitamins due to their high nutrient content. They are high in iron, phosphorus, zinc and selenium, as well as vitamins, healthy fats, antioxidants and proteins. Although many people avoid egg yolk due to its high cholesterol content, it contains almost all vitamins, minerals, and other beneficial substances.

6. Legumes

Beans, peas, lentils, mung beans, chickpeas, and other legumes are rich not only in fiber and protein, but also in calcium, magnesium, iron, phosphorus, potassium, copper and zinc. It is advisable to soak them before cooking to increase the availability of minerals to the body.

7. Cocoa

By adding cocoa to smoothies, sprinkling on yogurt, or simply eating a piece of dark chocolate every day, you will support your body with more magnesium and copper. Magnesium is essential for energy, blood pressure regulation, blood sugar normalization, and more. Copper is involved in carbohydrate metabolism, promotes the absorption of iron and the formation of red blood cells (erythrocytes).

8. Avocado

Avocado is a priceless fruit. It has not only healthy fats, fiber, magnesium and manganese, but also high potassium content. This macronutrient is essential for the regulation of blood pressure and reduces the risk of cardiovascular disease.

9. Berries

Strawberries, blueberries, blackberries, raspberries are a source of vitamins and minerals, including manganese, which is essential for metabolism and normal functioning of the immune and nervous system. Manganese is also essential for bone and connective tissue health and antioxidant synthesis.

10. Leafy greens

Spinach, Chinese cabbage, beets, green salad are among the healthiest and healthiest foods. They are rich in magnesium, potassium, calcium, iron, manganese and copper and also reduce the risk of cardiovascular disease. The great advantage of leafy greens is that there are many ways to prepare and consume them.

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