7 FOODS HIGH IN ESSENTIAL MINERALS YOUR BODY NEEDS

Essential minerals are minerals that the body can not make and must be obtained through diet. Minerals do not provide calories (energy) but they are nutrients that have many other functions in the body. Essential minerals include calcium, magnesium, potassium, and sodium, among others.

1. Breakfast Cereals and Oats

Breakfast cereals get a bad reputation because they are mostly carbs. But many breakfast cereals are fortified and have several important nutrients (including minerals) added to them.

In fact, iron-fortified breakfast cereals provide more iron than red meat and seafood. They also are a good source of zinc, molybdenum (a trace mineral), and many B vitamins.

A fortified breakfast cereal with milk and some berries really is no different than a yogurt bowl topped with granola and berries when it comes to the macronutrient breakdown.

2. Dairy Products

Milk and yogurt are excellent sources of calcium and phosphorus. They also provide molybdenum, one of the trace minerals.

The fat content of the milk or yogurt doesn't change the amount of minerals provided. Greek yogurts are an excellent choice because they provide more protein (compared to regular yogurt). Many yogurts also provide probiotics.

Be sure to check the sugar content and choose one that is low in added sugar. Yogurt will have some natural sugar (lactose) but some can have a lot of added sugar. Plain yogurt is always an easy low-added-sugar option.

3. Legumes (Beans and Lentils)

Bean and lentils not only provide plant-based protein and fiber, but they are also rich in several minerals.

White beans are a good source of iron, whereas chickpeas provide manganese and black eyed peas and lima beans give molybdenum. Generally speaking, beans are also a good source of phosphorus.

Lentils are a good plant-based protein, but they also provide a lot of iron and potassium.

4. Nuts and Seeds

Nuts and seeds are rich in essential minerals as well:

• Brazil nuts: High in selenium
• Hazelnuts: Provide manganese
• Pecans: Provide manganese
• Almonds: Provide magnesium
• Cashews: Provide magnesium and copper
• Pecans: Provide magnesium
• Chia seeds: Provide magnesium
• Pumpkin seeds: Provide magnesium and zinc

Nuts and seeds are pretty easy to incorporate into breakfast meals like oatmeal or a yogurt bowl topped with fruit and nuts or seeds. Nuts can also be a great snack—a serving of nuts is usually 1 ounce.

5. Potatoes

While also a carbohydrate source, potatoes are rich in potassium, copper, and molybdenum. In addition to these minerals, they are a great source of fiber, especially if you eat the skin.

Potatoes are very versatile and can be cooked in many ways. Simply roasting small potatoes with a little olive oil and salt is easy and healthy. Larger baked potatoes can be loaded with turkey chili and avocado for a meal.

6. Seafood

Fish and seafood are excellent sources of several essential minerals:

• Oysters: Provide iron, zinc, copper, and manganese
• Mussels: Provide more manganese than any other food
• Salmon: Provides phosphorus
• Scallops: Provide phosphorus
• Canned sardines: Provide calcium, phosphorus, and selenium
• Tuna: Provides selenium
• Shrimp: Provides selenium

In addition to getting several essential minerals with seafood, you will also be getting protein and healthy omega-3 fatty acids.

7. Spinach

Eating your greens will get you plenty of the key minerals you need. Spinach in particular is a good source of magnesium, iron, and manganese.

Whether cooked or raw, adding spinach to your diet provides several key nutrients. Don't fret if you don't like spinach in salads because it can easily be added to sandwiches, soups, or sauces.

Read the original article on Verywell Health

2026-03-03T19:03:49Z