A Guide to Essential Minerals Found in Food

Essential minerals are crucial for various bodily functions, and a balanced diet typically provides these minerals in adequate amounts. 

  1. food souresCalcium: Found in dairy products like milk, cheese, and yogurt. In addition, calcium is found in leafy greens such as kale and broccoli, as well as fortified foods like orange juice and tofu.
  2. Sodium: While often consumed in excess, sodium is found in table salt, processed foods, and naturally in small amounts in foods like celery, beets, and milk.
  3. Potassium : Abundant in bananas, sweet potatoes, potatoes, oranges, tomatoes, spinach, and beans.
  4. Magnesium: Present in nuts (especially almonds and cashews), seeds (such as pumpkin and sesame seeds), whole grains, leafy greens, and dark chocolate.
  5. Chloride: Sodium chloride, or table salt, is a common source of chloride in the diet. Chloride is naturally present in small amounts in meat and seafood, such as beef, pork, chicken, fish, and shellfish.
  6. Phosphorus: Present in dairy products, meat, poultry, fish, nuts, seeds, and whole grains.
  7. Iodine: Mostly found in iodized salt, seafood (especially cod and shrimp), dairy products, and seaweed.
  8. eggs, meat, dairyIron: Found in red meat, poultry, fish, beans, lentils, tofu, fortified cereals, and spinach.
  9. Sulphur: Whole grains are a good source of sulfur in the form of thiamin. Cruciferous vegetables are another primary source of dietary sulfur.
  10. Zinc: Found in oysters, red meat, poultry, beans, nuts, whole grains, and dairy products.
  11. Copper: Abundant in shellfish, nuts, seeds, whole grains, beans, and potatoes
  12. Manganese: Present in nuts, seeds, whole grains, leafy greens, and tea.
  13. Selenium: Found in Brazil nuts, fish, poultry, eggs, mushrooms, and grains.
  14. Chromium: Found in broccoli, barley, oats, green beans, and nuts.
  15. Molybdenum: Present in legumes (beans, lentils), grains, nuts, and leafy greens.

A varied diet including these foods can help ensure you’re getting an adequate intake of essential minerals. 

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What Are Minerals in Food? Benefits, Sources & Why We Need Them
by Jillian Levy, CHHC
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