Minerals are instrumental in keeping our bodies functioning as they should. While various mineral supplements are available to help ensure our well-being, certain foods are naturally rich in minerals.
This article will explain the role of minerals in ensuring good health and provide a list of ten mineral-rich foods.
What are minerals and why are they important for your body?
Minerals help our bodies function properly. We get them through the foods we eat and sometimes through supplements.
The human body contains two types of minerals: macrominerals and trace minerals. The most abundant minerals in our bodies, like calcium, sodium and potassium are called ‘macrominerals’. Trace minerals like iron, selenium and zinc are equally important for good health, but they’re only required in very small quantities.
While minerals support hundreds of functions and processes in the body, these are four of the most important ways minerals support your health and well-being:
1. Healthy Bones
Calcium is the most abundant micromineral in your body – and for good reason. Minerals are stored in your bones while your body constantly absorbs and reforms your bones.
Combined with phosphorus and magnesium, calcium builds and maintains bone strength and density. Getting enough calcium is important, particularly as we age and become more prone to brittle bones and an increased risk of breaks and fractures.
2. Nerve and Muscle Function
Potassium helps your body maintain the right water balance in your nerves and muscles, which is crucial for a normally functioning nervous system.
Without the right water balance, your nerves would be unable to send the impulses necessary to voluntarily move your muscles – and the muscles in your heart and other organs wouldn’t be able to flex and contract to carry out their functions.
3. Immune System Function
Proper immune system functioning relies on minerals like calcium and zinc, which help your body repair cells, fight infections, and heal wounds and sores. Some studies have shown that minerals can even help reduce the risk of heart disease and certain types of cancer.
4. Energy Production
Red blood cells carry oxygen throughout your body. Oxygen is essential to your body’s processes and functions, and iron is crucial to this delivery. Without iron, oxygen can’t attach to red blood cells. Without enough oxygen, your body can’t produce enough energy to stay alive.
Where can you find minerals in nature?
Minerals occur naturally in a variety of foods. They find their way into our food when they’re absorbed from soil and water by plants and then consumed by the animals or humans that eat the plants. The following ten foods are especially rich in minerals.
1. Nuts and Seeds
In small quantities, nuts and seeds make a convenient and heart-healthy snack. They’re rich in copper, iron, magnesium, manganese, phosphorus, selenium and zinc. To get the highest mineral content, choose almonds, cashews, Brazil nuts, sunflower seeds, flaxseeds or pumpkin seeds.
2. Beans and Lentils
Beans and lentils are excellent sources of protein and fibre. They’re a top source of six out of eight essential minerals, including copper, iron, magnesium, phosphorous, potassium and zinc. For the highest mineral content, choose white beans, soybeans, chickpeas and kidney beans.
3. Leafy Greens
Leafy greens like rocket, chard, kale, spinach and turnip/beetroot greens are excellent sources of essential minerals, including calcium, copper, iron, magnesium, potassium and zinc. Studies have also shown these mineral-rich vegetables to reduce the risk of type 2 diabetes, heart disease and cancer.
Alongside tuna and mackerel, salmon is one of the most mineral-dense varieties of fish. In addition to being an excellent source of protein and omega-3 fatty acids, salmon is rich in calcium, magnesium, phosphorous, potassium and selenium.
Avocados are packed with copper, magnesium, manganese and potassium. Their rich potassium content, in particular, can help to regulate blood pressure and reduce the risk of heart disease and stroke.
In addition to being low-calorie and quite versatile, mushrooms are rich in copper, potassium, selenium and zinc. For the highest mineral content, choose cremini, shitake, portobello or white button varieties.
Shellfish are particularly rich in zinc, but they’re also rich in copper, iron, phosphorous and selenium as well as omega-3 acids and vitamin B12. Oysters, scallops, mussels and clams have the highest mineral concentrations.
Calcium is essential for healthy bones, especially as we age, yet studies show that people often under-consume this vital mineral. Yoghurt is rich in calcium and also contains high levels of phosphorus, potassium and magnesium.
Beef is an outstanding source of iron, phosphorus, selenium and zinc. However, it’s important to remember that beef can also be high in calories and saturated fat. Therefore, to get optimal health benefits, it’s wise to choose lean cuts and eat them in moderation.
10. Whole Grains
Whole grains like oats, quinoa, buckwheat and wheat germ are full of fibre and rich in essential minerals like iron, phosphorous, selenium and zinc. They’re also a great source of healthy carbohydrates.
Why take mineral supplements?Your body can’t produce minerals on its own. You can only obtain them through food or supplements. While minerals are easy to ingest by eating a balanced diet that emphasises the foods listed above, many people struggle to get adequate levels of important minerals through diet alone. This can negatively affect their health and well-being. Fortunately, mineral supplements provide an easy remedy.
DESEJR® offers the most important minerals in a high-quality line of supplements that have been formulated to help support your health. All our mineral supplements are 100% vegan and free from artificial flavours and colourings, added sugar, GMOs, lactose, gluten and most common allergens.