5 Foods Rich in Essential Minerals

For the body to perform its varying functions properly, it requires a myriad of important minerals. These minerals not only help one stay strong, but also enhance the body to grow.

Different minerals have varying functions which include; production of hormones, building and strengthening the bones, transmitting electrical impulses along nerves as well as maintaining a normal heartbeat. It is therefore important to ensure you are consuming diets that are rich in essential minerals.

Below is a list of the essential minerals as well as their dietary food sources:

1. Potassium, Magnesium and Calcium

Potassium is essential to see to it that the muscular and the digestive system perform at their optimal levels to effectively carry out their varying functions. Rich sources of potassium include; salmon, chicken, orange juice, bananas, tomatoes, avocados, tomatoes, potatoes, cod, flounder as well as other forms of meat.

Magnesium on the other hand is essential for proper functioning of the kidneys, the heart and the muscles. Foods that are rich in magnesium include whole grains, legumes, whole-wheat flour, spinach, beet greens, Swiss chard and soybean flour.

Calcium is important in the formation of strong bones and teeth. Some of the foods rich in calcium include; cabbage, kale, cheese, turnip greens, dark leafy greens, oysters, canned salmon, yogurt, dried figs, milk, sardines and hazelnuts.

2. Phosphorous, Chloride and Sodium

Phosphorous is a mineral that works in the same manner as calcium, it helps the body to develop strong bones and teeth. Good sources of phosphorous include; fish, meat, eggs, legumes, poultry, nuts and dairy products.

Chloride aids in enhancing a good balance of body fluids. Foods that are rich in chloride include; olives, rye, tomatoes, lettuce, seaweed, celery as well as table salt.

Sodium on the other hand aids in controlling the blood pressure and blood volume. Foods rich in sodium include; milk, table salt, celery and beets.

3. Manganese, Zinc and Iron

Manganese is paramount in production of sex hormones, connective tissues and bones in addition to blood clotting. It can be sourced from; whole grains, legumes, pineapples, nuts, wheat germ and seeds.

Zinc is also a crucial mineral in enhancing reproduction, growth, vision, the immune system, smell and blood clotting. Rich sources of Zinc include; soy beans, whole grains, mushrooms, pumpkins, cooked greens, sunflower seeds, tahini, black eyed peas, lima beans and pinto beans.

Iron on the other hand, is a component of the red blood cells and carries oxygen to the cells across the body. Iron can be sourced from whole grains, legumes, nuts and seeds, dried peas, poultry, liver, fish, shellfish, lean red meat and beans.

4. Chromium and Iodine

Chromium assists in enhancing the functions of insulin, a hormone that plays a vital role in regulating the levels of blood sugar. Insulin is used in the body to convert sugar into energy used for varying body functions. Some of the dietary sources of Chromium include; mushrooms, asparagus, prunes, nuts, oatmeal, brewer’s yeast and whole grains.

Conversely, iodine supports the synthesis of thyroid hormones. Thyroid hormones enhance normal growth and development and can be sourced from; garlic, sesame seeds, spinach, seafood, summer squash, turnip greens and Swiss chard.

5. Selenium, Copper and Molybdenum

Selenium is vital to the proper functioning of the thyroid gland and the immune system. Sources include shell fish, whole grains, wheat germ, butter, brewer’s yeast, Brazil nuts and sunflower seeds. Molybdenum enhances varying biological processes that include development of the nervous system, energy production in cells, as well as waste processing in the kidneys.

Its Dietary sources include; nuts, grain products and beans. Copper on the other hand, enhances the health of the nervous system, the immune system as well as production of red blood cells. Foods rich in copper include; lentils, soybeans, potatoes, mushrooms, enriched cereals, sweet potatoes, tomatoes and organ meats.


It is apparent that some foods are rich in multiple minerals which are essential for varying body functions. Such foods include; whole grains, mushrooms, legumes, salmon, beans and fish among others.

Nonetheless, it is important to include foods with these essential minerals in your diet so as to replenish the body and enable it to perform its varying functions properly.


Hi there, I'm Jane, a personal trainer & fitness fanatic. This blog is my way of writing about all that interests me in the health and fitness world! Enjoy, have a look around, & feel free to get in touch!

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