10 Foods That Are Rich In Beneficial Minerals

Jul 19, 2020 07:30 AM EDT | By Wyn J. (staff@foodworldnews.com)

Avocado Platter
(Photo: PeakPx)

Minerals are vital to your health. It is an element present in most foods, and our bodies need it to maintain proper health and growth. However, some people do not have appropriate amounts of minerals in their bodies. To reduce risks of declining health and disease, here are 10 foods rich in minerals, which can make you healthier. 

Cocoa bean 

If ever you feel guilty of eating chocolate, worry not because cocoa products are loaded with minerals such as magnesium and copper. Magnesium is responsible for energy production, blood sugar control, and blood pressure regulation, whereas copper is needed for proper growth and development, red blood formation, and carbohydrate metabolism. 

Dairy products

For healthier bones, make sure you add calcium-rich dairy products to your diet. Calcium is needed to maintain strong bones and a healthy skeletal system; not only that, but this mineral is also responsible for the maintenance of a healthy nervous system and heart system.

Organ meats

Organ meats such as liver, kidney, tongue, which are found in cows, chicken, lamb, goat, and pigs are the best sources of minerals for your body. They are highly nutritious and also contain the right amount of protein in them. 

Beef liver contains your daily needs for minerals such as copper, zinc, iron, phosphorus. 


You can get your minerals from the household favorite staple, eggs. Also known as nature's multivitamin, eggs are rich in iron, phosphorus, zinc, and selenium. They also contain healthy fats needed by your body. 

Aside from minerals, the egg yolk contains almost all the necessary vitamins and other beneficial compounds, despite their high cholesterol. 

Whole eggs are also good sources of proteins and antioxidants. So whisk away for a lovely scrambled egg while getting your minerals. 

Nuts and seeds

Snack on nuts since they are packed with minerals such as magnesium, zinc, copper, selenium, manganese, and phosphorus. Try out Brazil nuts as it contains 174% of selenium, the perfect amount needed by your body. Pumpkin seeds are also good sources of magnesium as a ¼ cup serving contains 40% of the said mineral. 

You can also try switching to nut and seed butter for your multivitamin-filled fruits, oatmeal, vegetables, and smoothies.


Packed with protein and fiber, munching on beans has other benefits because they happen to be excellent sources of minerals such as calcium, iron, magnesium, potassium, phosphorus, copper, manganese, and zinc.

However, eat beans with precaution because they are also antinutrients that are responsible for reduced nutrient absorption. Make sure you properly soak and cook them. 


Your favorite breakfast fruit just keeps getting better! Slice and lay those avocados on your toast, as they contain healthy fats, vitamins, fiber, and minerals such as potassium, manganese, and copper. 

A study shows that people who have higher potassium content in their bodies had a 24% reduced risk of stroke and heart diseases. 


If you have a soft spot for strawberries, blueberries, raspberries, and other sorts of berries, then you're not only in for a treat, you're also set to be healthy. Berries have a high content of potassium, magnesium, and manganese. Manganese is responsible for improving the metabolic functions of your body. 

Starchy vegetables

Starchy vegetables such as potatoes, corn, butternut squash, parsnips, and peas are good sources of fiber, antioxidants, vitamins, and minerals. These minerals include potassium, magnesium, iron, calcium, copper, and manganese. 

Consider swapping your refined carbs such as white rice and pasta for a healthier option. 


As a nutritional powerhouse, sardines contain almost every vitamin and mineral needed in your body. Sardines are rich in calcium, iron, magnesium, potassium, phosphorus, and selenium. Aside from the mentioned minerals, sardines also have anti-inflammatory omega-3 fats. 

ALSO READ: Health Benefits of Almonds According to Science

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