Macro minerals are required in large quantities and include calcium, potassium, sodium, chloride, phosphorous, and magnesium.
By:
Agencies
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Minerals are elements found in the earth and foods that are essential for life. For example, minerals are necessary for heart and brain function, as well as for the production of hormones and enzymes.
These are divided into two categories according to the quantity that the human body needs. Macro minerals are required in large quantities and include calcium, potassium, sodium, chloride, phosphorous, and magnesium.
While equally important are trace minerals, including iron, copper, fluoride, selenium, zinc, chromium, molybdenum, iodine, and manganese, they are needed in smaller amounts.
Minerals can be found in a variety of foods, but some are especially abundant in these important nutrients. Here are 5 foods that are rich in minerals:
Eggs
Eggs are often called nature’s multivitamins, and for good reason: whole ones are rich in nutrients and provide many important minerals.
They are rich in iron, phosphorous, zinc, and selenium, as well as many vitamins, healthy fats, antioxidants, and protein.
Although many people avoid egg yolks because of their cholesterol content, yolks contain almost all of the vitamins, minerals, and other beneficial compounds, so be sure to eat the whole egg, not just the white.
Beans
Beans are known for being packed with fiber and protein, but they are also an abundant source of minerals, such as calcium, magnesium, iron, phosphorous, potassium, manganese, copper, and zinc.
However, they also contain antinutrients, including phytates, which can decrease nutrient absorption. Still, research has shown that properly preparing beans by sprouting or soaking and cooking them can help increase the bioavailability of minerals.
Avocados
Avocados are creamy fruits full of healthy fats, fiber, vitamins, and minerals. They are especially rich in magnesium, potassium, manganese, and copper.
Potassium is an essential mineral for the regulation of blood pressure and heart health. Studies have shown that diets high in potassium-rich foods, such as avocados, can help reduce the risk of heart disease and stroke.
A review of 33 studies that included 128,644 people found that increased potassium intake was associated with a 24% reduction in the risk of stroke and a reduction in risk factors for heart disease such as high blood pressure levels.
Yogurt and cheese
Dairy products, like yogurt and cheese, are some of the most common sources of calcium in the diet. Calcium is necessary to maintain a healthy skeletal system and is essential for the nervous system and heart health.
Studies show that many people, especially older adults, do not consume enough calcium in their diets. Adding high-quality dairy products like yogurt and cheese to your diet is a good way to increase your calcium intake, as well as other minerals like potassium, phosphorous, zinc, and selenium.
However, many people are intolerant to dairy products. If you can’t eat dairy, many other foods contain calcium, such as beans, nuts, and green leafy vegetables.
Tropical fruits
Tropical fruits grow in tropical or subtropical climates and include bananas, mango, pineapple, passion fruit, and guava.
In addition to being rich in antioxidants, fiber, and vitamins, many tropical fruits are excellent sources of minerals, such as potassium, manganese, copper, and magnesium.
Bananas, which are one of the most popular tropical fruits, are packed with a variety of minerals, including potassium, magnesium, and manganese.
Try adding frozen tropical fruit to your smoothies, or enjoy fresh tropical fruit in oatmeal, yogurt, or salads to increase your mineral intake, as well as your intake of vitamins, fiber, and antioxidants.
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