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 are among the top 15 mineral-rich foods. These tasty treats provide nutrients that help build strong bones, control blood pressure and cholesterol, maintain a healthy weight, and protect against cancer.
The more colorful your diet, the more nutritious it will be. So add some color to your eating plan by including vegetables, fruits, and beans in all of their various forms. They're good for you and offer many health benefits. Go green with salad mixes turned into green smoothies or green juices. Or try sauerkraut, kale, chard, spinach, or collards as an alternative to cabbage.
Mineral deficiencies can lead to serious health problems. If you aren't getting enough calcium, for example, your body will use other things it has available instead, like muscle tissue, which makes it harder for your heart to pump blood through its vessels. This can lead to heart disease. If you aren't getting enough iron, your blood may become too thick and sticky, causing brain and heart damage. Not getting enough magnesium can lead to diarrhea, fatigue, and depression.
Cereals, bread, meat, fish, milk, dairy, nuts, fruit (particularly dried fruit), and vegetables are high in minerals. Some minerals are more important than others. Calcium, phosphorus, magnesium, sodium, potassium, and chloride, for example, are more important than iron, zinc, iodine, selenium, and copper. The Sumerians made every effort to satisfy the gods. They built a ziggurat (ZIHguh* RAT), a great temple to the main deity. The Egyptians also built pyramids as monuments to the memory of those who served their country well. We can be sure that the Sumerians and the Egyptians knew nothing of geology or soil science because there are no references to any type of mining or ore processing in their writings.
Some minerals are used in medicine: for example, iron is essential for blood formation; calcium helps bones grow strong; and zinc is needed for normal immune system function. Other minerals are harmful if they are consumed in large amounts: for example, mercury is toxic to humans even at low levels of exposure; arsenic is known to cause cancer; and uranium can damage organs over time.
Mineral foods are popular in certain cultures with a history of health practices that include drinking mineral-rich water, eating whole grains, and using herbs and spices. These foods are often rich in calcium, iron, magnesium, phosphorous, sulfur, zinc, copper, manganese, iodine, and vitamins B6 and D.
Oatmeal, quinoa, buckwheat, whole wheat bread, and wheat germ are all high in minerals. Milk and/or yogurt are excellent sources of four of the eight required minerals. Calcium, potassium, phosphorus, and magnesium are examples. Other minerals included sodium, zinc, iron, and manganese.
Grain products such as corn, rice, and potatoes are relatively low in minerals compared to other food groups. Beans and vegetables are very rich in minerals with a range of concentrations. The amount of minerals in food is important because everyone needs different amounts of these substances. It is recommended that you get 10-35% of your daily intake of minerals from food alone. The rest should be obtained through water and organic tea.
Mineral deficiencies can lead to fatigue, poor memory and concentration, muscle cramps, weak bones, and more. Because of this, it's important to include plenty of fruits and vegetables, whole grains, and dairy products in your diet along with drinking enough water.
The best source of minerals is foods that come from plants rather than animals. This is because animals eat lots of grass, which has less mineral content than other foods. They also don't digest cellulose so they cannot absorb the minerals present in plants' fibers. Meat and milk contain lower amounts of minerals than their plant counterparts.
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