Written by Daisy Whitbread BSc (Hons) MSc DipION Medically Reviewed by Dr. Patricia Shelton
Evidence Based. References sourced from PubMed.
From calcium to zinc, iron to potassium, minerals perform many important functions in the body, including keeping your bones strong. The body cannot manufacture minerals, so essential minerals must be obtained through diet or supplementation.
We looked through our food lists for 8 different minerals: calcium, copper, iron, potassium, phosphorus, magnesium, selenium, and zinc.
There are 11 essential minerals in total (1), but we did not include 3 of these: iodine, sodium, and chloride. The iodine content of foods is too dependent on soil quality. Most people should be focusing on reducing their sodium, and chloride (usually with iodine) is found with sodium in table salt.
The top 15 foods highest in minerals include nuts, beans and lentils, dark leafy greens, fish, seeds, shellfish, mushrooms, whole grains, low-fat dairy, beef and lamb, avocados, tofu, dark chocolate, cheese, and dried fruits.
For more, check the extended list of mineral rich foods, and the most nutritious foods lists.
Table of Contents
- Introduction
- List of High Mineral Foods
- More Mineral Rich Foods
- References
List of High Mineral Foods
- 1. Nuts
Nuts are a top source of 7 out of 8 essential minerals.
These include calcium, copper, iron, phosphorus, magnesium, selenium, and zinc. Nuts are a heart-healthy, cholesterol-lowering snack. Since nuts are high in calories, try not to have more than 1-2 handfuls a day. High mineral nuts include almonds, cashews, and for selenium: Brazil nuts. - 2. Beans and Lentils
Beans and Lentils are a top source of 6 out of 8 essential minerals.
These include copper, iron, potassium, phosphorus, magnesium, and zinc. Beans and lentils are high in fiber and a good vegetarian source of protein. High mineral beans include white beans, soy beans, chickpeas (garbanzo), and kidney beans. - 3. Dark Leafy Greens
Dark leafy greens are a top source of 6 out of 8 essential minerals.
These include calcium, copper, iron, potassium, magnesium, and zinc. Dark leafy greens are a great low-calorie addition to any meal. High mineral dark leafy greens include spinach, kale, swiss chard, and turnip greens. - 4. Salmon
Fish are a top source of 5 out of 8 essential minerals.
These include calcium, potassium, phosphorus, magnesium, and selenium. Fish are also a top source of protein, and heart-healthy omega 3 fatty acids. Fish rich in minerals include salmon, tuna, and mackerel. For calcium, choose fish which have been canned with their bones. - 5. Seeds
Seeds are a good source of 5 out of 8 essential minerals.
These include copper, iron, phosphorus, selenium, and zinc. While seeds are packed with nutrients, they are also high in calories. Try not to eat more than 1-2 handfuls a day. High mineral seeds include sunflower seeds, flax seeds, pumpkins seeds, and squash seeds. - 6. Shellfish
Shellfish are a top source of 5 out of 8 essential minerals.
These include copper, iron, phosphorus, selenium, and zinc. Shellfish are also high in heart-healthy omega 3 fatty acids, and vitamin B12. High mineral shellfish include oysters, scallops, mussels, and clams. - 7. Mushrooms
Mushrooms are a top source of 4 out of 8 essential minerals.
These include copper, potassium, selenium, and zinc. Mushrooms are low in calories and a flavorful addition to any dish. High mineral mushrooms include shiitake, cremini, portobello, and white button mushrooms.See AlsoAll About Vitamins & Minerals - 8. Whole Grains
Whole Grains are a top source of 4 out of 8 essential minerals.
These include iron, phosphorus, selenium, and zinc. Whole grains are high in fiber and are a healthy source of carbohydrates. High mineral grains include oatmeal, quinoa, buckwheat, whole wheat bread, and wheat germ. - 9. Yogurt
Milk and/or yogurt are a top source of 4 out of 8 essential minerals.
These include calcium, potassium, phosphorus, and magnesium. For fewer calories and saturated fat choose low-fat, unsweetened yogurt and milk. - 10. Beef and Lamb
Beef and/or lamb are a top source of 4 out of 8 essential minerals.
These include iron, phosphorus, selenium, and zinc. For fewer calories and saturated fat, choose leaner cuts of meat. - 11. Avocados
Avocados are a top source of 3 out of 8 essential minerals.
These include copper, potassium, and magnesium. Avocados are full of heart-healthy fats and make a tasty addition to any salad or sandwich. - 12. Tofu
Tofu is a top source of 3 out of 8 essential minerals.
These include calcium, iron, and phosphorus. Tofu is a great vegetarian source of protein. For extra calcium check for tofu or soy products fortified with calcium. - 13. Dark Chocolate and Cocoa Powder
Dark Chocolate is a top source of 3 out of 8 essential minerals.
These include iron, magnesium, and zinc. For fewer calories and more minerals, choose darker types of chocolate that have less sugar. Eating 80% Cocoa and above is a good rule. - 14. Cheese
Cheese is a top source of 3 out of 8 essential minerals.
These include calcium, copper, and phosphorus. For fewer calories and saturated fat choose low-fat cheeses. Low-fat mozzarella is particularly nutrient-dense. High mineral cheeses include Parmesan, Swiss, and mozzarella. - 15. Dried Fruits
Dried fruits are a top of 3 out of 8 essential minerals.
These include copper, potassium, and magnesium. While high in nutrients, dried fruits are also high in calories, and natural sugars. Try not to eat more than half a cup a day. High mineral dried fruits include apricots, prunes, raisins, figs, and dates.
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More Mineral Rich Foods
In addition to those in the top 15, here are more high mineral foods which appeared on the most nutritious foods lists.
| Lean Pork | High in phosphorus, selenium, and zinc |
| Bananas | High in potassium and magnesium |
| Broccoli | High in calcium |
| Chicken and Turkey | High in selenium |
| Liver | High in iron |
| Squash | High in potassium |
| Chinese Cabbage (Bok Choy) | High in calcium |
| Okra | High in calcium |
| Green Snap Beans | High in calcium |
| Tempeh | High in calcium |
| Baked Potatoes | High in potassium |
- The Most Nutritious Foods Lists
- High Nutrient Foods
- High Vitamin Foods
Data Sources and References
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