Top 15 Foods Highest in Minerals

Written by Daisy Whitbread
BSc (Hons) MSc DipION

• 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.
• 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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