Foods That Are High in Minerals

Minerals, which are absorbed by plants and animals from the soil, are natural elements that are necessary for the function of the human body. Lack of some essential minerals might cause deficiency in various areas of the body.

Calcium

• Calcium is a mineral essential to the bone structure and muscle contractions. Foods with a high calcium content include apples, bananas, squash, peas, almonds, macadamia nuts, chestnuts, milk and its products and fortified orange juice.

Iodine

• Iodine promotes better hair and nail health and regulates your energy and weight. Saltwater fish contain iodine and produce grown in soils rich with iodine will contain some of it as well.

Iron

• Iron is crucial for the blood cells that carry oxygen. Many women take iron supplements to avoid anemia, but iron can also be found in beef, poultry, seafood, nuts, legumes such as beans and grain products.

Potassium

• Potassium helps regulate water and minerals in body cells and maintain proper blood pressure. Bananas are high in potassium and other foods containing the mineral include oranges, peaches, sunflower seeds, peanuts, cashews, avocados and sweet potatoes.

Magnesium

• Magnesium is found in enzymes that protect many functions of the body. Good sources of magnesium are green leafy vegetables, legumes, kiwis, bananas and nuts.

Zinc

• Zinc is important for tissue growth and vision and the immune system. Blackberries and kiwis are high in zinc as are meat, liver, whole grains and soybeans.