Foods Rich in Minerals and Why These Nutrients Are So Essential

Taking foods with minerals is important to keep our body healthy, especially because the body uses them for numerous functions. These micronutrients are organic compounds found naturally in water and soil. They are therefore absorbed by plants, although they also reach the animals that eat this very vegetation.

We obtain them through a diet that includes foods rich in minerals and through certain supplements. Such as Silicium G7 Activ+, which contains a high amount of magnesium. Or Orgono Articomplex, which also contains magnesium, as well as zinc, copper, selenium, chromium and manganese. Below we explain why they are so necessary and even provide a list of how to increase their intake.

What are minerals for?

Consuming foods with minerals helps the growth and repair of tissues, as well as the proper functioning of cells. They are also useful for keeping the bones and heart in optimal condition and for many important biological processes. From producing energy to synthesizing nucleic acids and proteins.

Some minerals also contribute to nerve conduction, muscle contraction and blood clotting. They also play an important role in various enzymes and hormones.

Although recommendations vary according to the substance, the normal intake for adults is 100 milligrams per day of any of these compounds. We should also know that they are classified into two subcategories:

• Macrominerals. We need higher levels of calcium, sodium, potassium, magnesium, phosphorus, chlorine and sulfur. Since they participate in many cellular reactions.

• Trace elements. We need lower levels of iron, copper, selenium, zinc, iodine, manganese, cobalt and fluorine. They have other more specific functions.

Which foods contain the most minerals?

And what are the main foods with minerals or those with the most of these nutrients? Here we present up to 15 different ones to include in our healthy diet.

Nuts and dried fruits

Most nuts provide us with excellent amounts of potassium, magnesium, calcium and phosphorus. We are talking about peanuts, pistachios, almonds, raisins or pine nuts. Selenium is also found in walnuts, manganese in hazelnuts and zinc in pumpkin seeds.

Natural yogurt

It is especially abundant in calcium, given its dairy origin, like other milk derivatives such as cheese. And this mineral allows us to strengthen our bones and teeth.

Bananas

They stand out for their high potassium content , an important compound for our cardiovascular health and for the balance of fluids in the body. It is one of the fruits with more milligrams of the compound, ahead of orange and melon, for example.

Lentils

Among the foods rich in minerals, lentils should be mentioned, especially for their amount of non-heme iron. Although our body absorbs it with greater difficulty, it is necessary. We can also take it through other legumes, such as chickpeas.

Potatoes

With a very widespread consumption, partly thanks to the numerous ways of cooking them, potatoes provide us with notable levels of potassium and copper. In addition to small doses of magnesium and zinc.

Milk

Not only is it a great source of calcium, as it also has phosphorus and potassium . Apart from vitamin D, essential for us to absorb its main mineral. The ideal is to drink milk in its most natural state .

Dark chocolate

In this list of foods with minerals, we include dark chocolate for its nutritional contributions in copper and iron. We remind you that the healthiest is the one that maintains the purity of cocoa in a high percentage, between 70 and 100%.

Spinach

The green leaf eaten by the famous character Popeye (the sailor) is rich in potassium, calcium, iron and magnesium. To a lesser extent, it also contains sodium.

Tuna

The blue fish par excellence is a high source of phosphorus and selenium (just like salmon). But, going beyond both substances, its consumption also allows us to obtain iron, zinc, magnesium and iodine .

Avocado

As one of the foods rich in minerals, avocado helps us to add notable doses of copper to our diet. This trace element is accompanied by others such as iron, selenium or zinc, together with phosphorus and manganese.

Cereals

There are many of them, such as oats, which are among the superfoods. They all have a common denominator: their richness in iron, potassium, calcium and phosphorus. So they not only serve as a source of carbohydrates and fiber.

Red meat

Pork, beef, lamb or beef, among others, offer us high amounts of protein. But we must also highlight the easily absorbed iron and other important nutrients such as magnesium, potassium or phosphorus.

Eggs

Eggs are foods with minerals because, in particular, they provide us with considerable levels of iron, selenium, phosphorus, iodine and zinc.

Seafood

In particular, prawns are rich in selenium and zinc, while mussels are rich in iron, as are cockles and clams. Oysters are a great source of zinc and, for its part, the crab stands out for iodine, magnesium and sodium.

Cooking salt

To end this series of foods with minerals, we mention salt because it is actually sodium chloride. That is to say, sodium useful for the regulation of liquids, especially in the kidneys. Although its consumption should not be excessive.

How to increase the minerals in the organism?

In addition to the mineral-rich foods we have mentioned, if we need to increase the level of the nutrient due to specific personal or health circumstances, we can take supplements. We recommend Silicium G7 Activ+, with a high amount of magnesium and Orgono Articomplex, also with zinc, copper, selenium and manganese.

In summary, you now know what foods with minerals you can include in your daily meals to cover the minimum needs of these substances. Although they may go more unnoticed than others, remember that they are important for multiple bodily functions.