Posted by updated on February 28, 2017
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.

They are:

Calcium (Ca)
Chloride (Cl-)
Cobalt (Co)
Copper (Cu)
Iodine (I)
Iron (Fe)
Magnesium (Mg)
Manganese (Mn)
Molybdenum (Mo)
Nickel (Ni)
Phosphorus (P)
Potassium (K)
Selenium (Se)
Sodium (Na)
Sulfur (S)


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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