15 Foods
Incredibly Rich in Minerals

Your Mineral Menu

March 26, 2021

Your Mineral Menu

March 26, 2021

If you recall way back to your highschool science class, minerals are essential elements found in the earth. Our bodies need a regular supply of them to properly function. Minerals help to build and maintain strong teeth and bones, control body fluids in the cells and transform the food we eat into energy. Plus we need them for heart and brain functioning and production of vital hormones and enzymes… basically they’re really important!


Minerals are found in a variety of foods and while all are essential, the body requires more of some than it does of others. They can be divided into major minerals (macrominerals) and trace minerals (microminerals).


Macrominerals are needed in larger amounts and include calcium, sodium, chloride, potassium, phosphorus and magnesium.

Microminerals are equally important but needed in smaller levels and include iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium and molybdenum.


It could get overwhelming trying to keep track of all these elements, but in truth most of us get the nutrients we need by eating a healthy and properly balanced diet. However just to be sure, we’ve put together a checklist of some foods most abundant in fundamental minerals to make it easier for you to be on top of your game and steer clear of nutritional deficiencies.


Delicious, nutritious and delightfully crunchy, nuts are a top source of minerals and therefore at the top of this list. Shoutout to the especially healthy almond, cashew and brazil nut. Eat them by the handful, or dive into the world of nut butters, perfect for spreading on sandwiches or bulking up a smoothie.

Score: 8 essential minerals including calcium, copper, iron, phosphorus, magnesium, selenium, manganese & zinc


Beans & Lentils

Vegetarians and vegans are well-aware that beans and lentils are a nutritional goldmine full of minerals, high in heart-healthy fiber and a great source of plant-based protein. Especially check out white beans, chickpeas, kidney beans and soy. Just make sure to soak and rinse your beans and lentils to increase bioavailability of these nutrients.

Score: 8 essential minerals including calcium, copper, iron, potassium, phosphorus, magnesium, manganese, copper & zinc. 


Dark Leafy Greens

They’re low-calorie and nutritionally dense – don’t sleep on dark leafy greens such as spinach, kale and swiss chard, all of which are super high in minerals. Keep them handy as a base for salads, or to toss into stews, stir-frys and smoothies.

Score: 6 essential minerals including copper, calcium, iron, potassium, magnesium & zinc. 



Fish are a brilliant source of protein and omega 3 fatty acids, and also yield a rich supply of essential minerals. Within this category we include salmon, tuna and mackerel, but a related division of seafood would be shellfish, including oysters, clams and muscles, all of which are highly concentrated sources of minerals, especially zinc.

Score: 5 essential minerals including calcium, potassium, phosphorus, magnesium & selenium (plus zinc, copper & iron for shellfish).



We’re talking sunflower, flax, pumpkin and squash seeds. All deliver a great nutritional bang for your buck and are delicious sprinkled onto a salad or for munching on by the handful.

Score: 5 essential minerals including copper, iron, phosphorus, selenium & zinc. 


Cheese & Dairy Products

Dairy products are perhaps the most well known source of calcium. Many adults are actually calcium deficient, yet this mineral is vital for maintaining your skeleton, nervous system and heart. Stock up on parmesan, swiss cheese and mozzarella and don’t forget to grab some high-quality yoghurt (with bonus probiotic points).

Score: 5 essential minerals including calcium, potassium, zinc, selenium & phosphorus.



This blue-green algae is powder gold, loaded with crucial minerals. Perfect for smoothies or juices, or, if the slight (but distinct) ocean taste isn’t your thing, you can always try it in tablet form.

Score: 5 essential minerals including iron, magnesium, potassium, copper and manganese. 


Ancient Grains

Whole grains such as millet, oatmeal, quinoa, buckwheat and wheat germ are a healthy source of essential minerals. Unlike their refined cousins, ancient grains retain many important nutrients and are better for digestion and reducing inflammation in the gut.

Score: 5 essential minerals including magnesium, phosphorus, copper, manganese & zinc.



Flavourful and fascinating fungi is great to include in a healthy diet plan. Stock up on shiitake, cremini, or portobello.

Score: 4 essential minerals including copper, potassium, selenium & zinc. 


Organ Meats

Perhaps not as popular as a slice of steak, yet organ meats are incredibly mineral-dense. A great source of protein, bursting with vitamins (like B12, A and folate) and by opting for less trendy parts of the animal you contribute to a more ethical and sustainable agricultural system.

Score: 4 essential minerals including iron, phosphorus, selenium & zinc.



The hipsters may be on to something – smash ’em up on a sandwich, eat some guacamole or sliced into a salad –  however you prefer to serve your creamy avocados they’re a great nutritional choice high in minerals, healthy fats, fiber and vitamins.

Score: 4 essential minerals including copper, potassium, manganese & magnesium. 



Nature’s multivitamin, eggs are abundantly rich in many key minerals. However most of the nutrition is found in the yolk so make sure to eat the whole egg!

Score: 4 essential minerals including iron, phosphorus, zinc & selenium.



Infamous amongst vegetarians, tofu is a well-known source of protein and delivers several essential minerals per serving. You can also find options fortified with extra calcium if you need a boost or if dairy doesn’t suit your stomach.

Score: 3 essential minerals including calcium, iron & phosphorus.


Dark Chocolate & Cacao 

Your chocolate cravings may not be for naught. Dark chocolate and cacao are abundant sources of nutrients, especially high magnesium (needed for energy production, nerve functioning and much more).  They’re an unexpectedly great way to boost your mineral intake.

Score: 3 essential minerals including magnesium, iron & zinc.


Dried Fruits

Delicious and easy to incorporate into a diet on the go. Stock up on apricots, prunes, raisons, figs and dates.

Score: 3 essential minerals including copper, potassium & magnesium.


Bottom Line: Hopefully this simple checklist emphasises just how easy it is to stay healthy and minerally loaded. Use it to make sure you’re including nutritionally rich foods into your meal roster and enjoy!

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