Minerals that help your body grow and stay healthy. Your body needs minerals to perform different functions, from building healthy bones to transmitting electrical impulses along nerves. In fact, some minerals help to maintain a normal heart beat and make hormones. Since minerals are an essential part of a healthy diet, it is important to learn which foods are good sources of these nutrients.
Foods Rich in Magnesium, Calcium and Potassium
Magnesium: A good source of magnesium includes vegetables, dry fruits and meat products. Good dietary sources of magnesium includes legumes, whole grains, wheat bran, soybean flour, whole-wheat flour, oat bran, spinach, beet greens, green leafy vegetables and Swiss chard. Your muscles, kidneys and heart require magnesium to function optimally.
Calcium: Milk and dairy products are main source of calcium. There are essential minerals by consuming drumsticks, fenugreek, black gram and watermelon. Good sources of calcium include cheeses, kale, cabbage, turnip greens, bok choy, broccoli, dark leafy greens, kelp, dried figs, sardines, canned salmon, oysters, hazelnuts, yogurt, milk and cottage cheese. Your body uses calcium to form and maintain strong bones and teeth. Seafood is also a good source of calcium.
Potassium: Potassium is found in mils, fresh fruits, radish, potatoes, garlic and meat. Foods such as tomatoes, avocados, orange juice, bananas, cantaloupes, cod, flounder, salmon and chicken contain decent amounts of potassium. Potassium ensures that your digestive and muscular systems perform their assigned functions effectively.
Foods Rich in Sodium, Phosphorus and Chloride
Sodium: Sodium is essentially found in common salt, milk, carrots, radishes, beetroots, egg, fish and meat. Sodium helps control your blood volume and blood pressure. Good sources of sodium include celery. Both calcium and phosphorus helps build strong bones and teeth.
Phosphorus: The foods that contain substantial amounts of phosphorus include eggs, dairy products, fish, meat, poultry, legumes and nuts.
Chloride: Chloride helps maintain proper balance of fluids in your body. Tomatoes, lettuce, seaweed, rye, olives, table salt and celery contain high levels of chloride.
Foods Rich in Iron, Manganese and Zinc
Iron: The main source of iron is green leafy vegetables, green grams, dates, seasame mangoes, eggs and meat. Iron is a component of red blood cells, which carry oxygen to the cells throughout your body. Dried peas and beans, nuts and seeds, legumes and whole grains contain good amounts of iron, as do lean red meat, shellfish, poultry, fish, liver and other organ meats.
Manganese: A food source of magnesium includes legumes, vegetables, dry fruits, fish and meat products. Your body needs manganese to make sex hormones, blood-clotting factors, connective tissue and bones. Pineapples, wheat germ, nuts and seeds, whole grains and legumes are rich dietary sources of manganese.
Zinc: Zinc plays a vital role in reproduction, vision, growth, blood clotting, smell and the immune system. Black-eyed peas, pinto beans, soybeans, lima beans, whole grains, pumpkin, mushrooms, cooked greens and sunflower seeds are good sources of zinc.
Foods Rich in Iodine and Chromium
Iodine: Iodine helps regulate the rate of energy production and body weight and promotes proper growth. It also promotes healthy hair, nails, skin and teeth. Your body synthesizes thyroid hormones with the support of iodine. Thyroid hormones contribute to normal growth and development. Great sources of iodine include lima beans, soybeans, garlic, sesame seeds, Swiss chard, seafood, spinach, turnip greens and summer squash.
Chromium: Chromium helps to enhance the function of a hormone called insulin, which plays a fundamental role in regulating blood sugar levels. Your body uses insulin to convert sugar and starches into the energy. Brewer’s yeast, oatmeal, mushrooms, asparagus, whole grains, organ meats, nuts and prunes have high amounts of chromium.
Foods Rich in Copper, Selenium and Molybdenum
Copper: Copper is involved in the absorption, storage and metabolism of iron and the formation of red blood cells. It also helps supply oxygen to the body. Enriched cereals, navy beans, lentils, soybeans, mushrooms, potatoes, tomatoes, sweet potatoes and organ meats are rich sources of copper.
Selenium: Selenium is a part of several enzymes necessary for the body to properly function. Excellent sources of selenium include shellfish, butter, fish, wheat germ, whole grains, brewer’s yeast, sunflower seeds and Brazil nuts.
Molybdenum: Molybdenum plays an important role in various biological processes, including the production of energy in cells, the development of the nervous system and the processing of waste in the kidneys. Molybdenum includes legumes, such as peas, lentils and beans, grain products and nuts.