9 MINERAL-RICH FOODS AND THEIR BENEFITS

Nutrient deficiencies are very common because of the importance given to fast food and packaged food. Mineral-rich food like fruits and vegetables are gone and deficiencies are bound to arise. To overcome the deficiencies, many people eat supplements of calcium, multivitamins and B complex. This has become routine for everybody. But supplements are required only in some cases and under doctors' advice, with proper doses and systematically.

Vitamins and minerals added naturally through foods into the diet do more good. They not only help maintain a healthy body, but they also protect one against a variety of diseases.

What are minerals?

A mineral is inorganic, which means it lacks carbon and helps build cells take part in chemical reactions, send nerve impulses, carry oxygen and other important functions in the body. The body cannot produce any of the minerals that it needs on its own. Instead, one must get minerals from the foods.

Minerals are classified into two types: macrominerals and trace minerals.

Macrominerals are required in large amounts from the food or supplementation, which are:

1) Potassium

2) Chloride

3) Calcium

4) Sulphur

5) Phosphorus

6) Magnesium

7) Sodium

Trace minerals are only required in trace amounts, which are:

1) Zinc

2) Cobalt

3) Copper

4) Iodine

5) Iron

6) Manganese

7) Fluoride

8) Selenium

9 Foods high in minerals

Let's look over to the best 9 natural foods high in minerals, which include:

1) Nuts:

Nuts contain 7 of the 8 essential minerals. This comprises minerals including iron, calcium, selenium, copper, magnesium, and zinc. They are also helpful in lowering cholesterol levels and increasing the intake of healthy fats. Nuts provide an instant energy boost and are readily ingested on the fly.

2) Lentils & Beans:

Lentils and beans are excellent superfoods because they include 6 of the 8 essential minerals. Among the others, kidney beans, soybeans, chickpeas, and white beans have the highest mineral content. Consider pumpkin seeds for magnesium and Brazil nuts for selenium, which is essential for thyroid function, reproduction, and DNA production.  

3) Eggs:

For good reason, eggs are sometimes referred to as nature's multivitamin. Whole eggs are high in nutrients and include a variety of essential minerals. They are high in iron, phosphorus, zinc, and selenium, as well as have a lot of vitamins, good fats, antioxidants, and proteins.

4) Berries:

Berries are a mineral-rich food which is high in magnesium, potassium, and manganese. Manganese is a mineral that is needed for several metabolic functions related to energy metabolism. It is also necessary for the maintenance of healthy bone and connective tissues, in addition to the production of antioxidants that protect cells from oxidative damage.

5) Fish:

Being the richest source of omega-3 fatty acids, fatty fish like salmon, and sardine contain 5 vital minerals: magnesium, calcium, selenium, phosphorus, and potassium. Fish protects the heart by preventing blood clotting and regulating artery constriction. Fish reduce inflammation in the body and are especially effective in lowering arthritic symptoms.

6) Red meat:

If one eats meat, beef is the obvious clear winner for mineral-rich food. Beef and lamb are high in phosphorus, iron, selenium, and zinc. A 5-ounce portion contains 12.5 mg of zinc, which already surpasses the daily value. Choose slimmer cuts of these meats because they contain fewer calories and lower cholesterol. These meats include iron, which the body absorbs efficiently to avoid anaemia.

7) Green leafy vegetables:

Spinach, kale, and lettuce are among the healthiest vegetables one can eat. They include magnesium, potassium, calcium, iron, manganese, and copper. The best aspect is that green leafy veggies can be eaten in many ways. Try incorporating kale into the smoothies, sauteing beet greens with eggs, or combining greens to make a nutrient-dense salad.

8) Yoghurt:

Milk and/or yoghurt are excellent sources of 4 of the 8 essential minerals. Including high-quality dairy products like yoghurt and cheese in the diet will help one get more calcium and other nutrients like potassium, phosphorus, zinc, and selenium. Choose low-fat, unsweetened yoghurt and milk to cut calories and saturated fat.

9) Tropical fruits:

Fruits such as pineapple, bananas, and mangoes prosper in minerals such as copper, potassium, manganese, and magnesium, besides being high in antioxidants, fibre, and vitamins. Bananas contain several nutrients, such as manganese, magnesium, and potassium. Consider adding frozen fruit to smoothies or enjoying fresh fruit in cereal, yoghurt, or salads.

Conclusion

Minerals are necessary for good health, which is critical for one to feel their best. However, many people do not consume enough mineral-rich food in their diet. They can eat supplement pills, but those aren't always a healthy alternative.

It is best to choose healthy sources like foods high in minerals listed above that offer a variety of minerals to meet the daily recommended consumption. Try to add some or all of the foods into the diet to boost one's mineral intake, which in turn lowers the risk of disease, and enhances the total quality of meals.