Updated on February 28th, 2017
Among the essential nutrient there is a group of minerals that cannot be synthesized in biological systems and must be obtained from a dietary source.
MINERAL FOOD SOURCES
Calcium: Milk and dairy products (mind that many types of cheese are low in calcium, as they have lost it with the whey (suero), canned sardines and salmon with bone, broccoli, legumes, fortified plant beverages (soy, rice, orange juice), almonds/almond butter, dried figs, dark green leafy vegetables, calcium fortified tofu.
Iron: Sources of easily absorbed (heme) iron: liver, heart, kidney, meat, dark poultry meat, fish, oysters, clams.
Sources of less readily absorbed (non-heme) iron: nuts, seeds, dark green leafy vegetables, whole or enriched grains, legumes (beans), blackstrap molasses, dried fruit, wheat germ.
Magnesium: Oysters, milk and yogurt, legumes, cereals, nuts, molasses, green leafy vegetables, cocoa.
Sodium: Salt, marinade, broth, soy sauce, salty canned foods, deli foods, cheese, mustard, ketchup.
Potassium: Meat, vegetables and fruit (especially potato, tomato, cantaloupe, banana, orange, grapefruit), milk, cereals, legumes.
Iodine: Iodized salt, seafood, milk.
Chloride: Salt, soy sauce, milk, eggs, meats
Zinc: Oysters, meat, liver, whole grains, legumes, milk., spinach, broccoli, green peas, green beans, tomato juice, lentils, shrimps, crab, turkey (dark meat), lean ham, lean ground beef, lean sirloin steak, plain yogurt, Swiss cheese, tofu, ricotta cheese
Molybdenum: Legumes, organ meats
Chromium: Vegetable oils, liver, brewer’s yeast, whole grains, cheese, nuts
Fluoride: Fluoridated drinking water, tea, seafood
Manganeso: Widespread in foods
Copper: Meats, water
Phosphorus: All animal foods (meats, fish, poultry, eggs, milk)
Selenium: Seafood, meats and grains
Potassium: Potatoes, acorn squash, artichoke, spinach, broccoli, carrots, green beans, tomato juice, avocado, grapefruit juice, watermelon, banana, strawberries, cod, milk
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