Like vitamins and macronutrients, including carbohydrates, fats and proteins, minerals are essential to the diet. All five major food groups have somehow those foods that are enriched with minerals like milk are the most significant calcium source, and red meat is the chief source of iron and zinc. Nuts and seeds are packed with copper, and green leafy vegetables are loaded with potassium. While looking at the outstanding health benefits of minerals, we can’t ignore the worth of different mineral sources to be incorporated into a daily diet. A person can easily access multiple mineral-rich food sources, so after the end of this discussion, evaluate what you have learned today and how you would prefer to consume these nutritious foods.

• Brazil nuts are the richest source of selenium, with just one nut meeting your daily requirement.
• Dark chocolate is loaded with iron and magnesium, making it a sweet mineral-rich treat.
• Seaweed, especially kelp, is packed with iodine, crucial for thyroid health.
• Pumpkin seeds are a great source of zinc, essential for immune function.
• Tofu is not only high in protein but also a good source of calcium and iron.
• Sunflower seeds provide magnesium, which helps in muscle function and relaxation.
• Blackstrap molasses is a nutrient-dense sweetener rich in iron and calcium.

Leafy green vegetables have rich minerals and vitamins. Most of them are packed with calcium, phosphorus, and magnesium. Magnesium, potassium and other trace elements, including iron, are also a part of their composition. According to a study, potassium-rich foods are good for treating arthritis. Therefore, green leafy vegetables are an excellent source of minerals to reduce inflammation. 

It is necessary to eat leafy greens to eat leafy vegetables daily. At least one cup of leafy greens is required to get several health benefits from this mineral-rich food source.

These creatures have shells or shell-like outer surfaces. They are present in water and are mineral rich food.These include shrimps, mussels, oysters, lobsters and crabs. Shellfish is high in minerals, including zinc, iron, selenium and copper. 

Around 84 grams of oyster meat can meet 30 percent of the daily value of selenium. The amount of oyster meat can also complete the 22 percent daily value of iron. 

Shellfish is also rich in potassium, calcium, magnesium and phosphates. They are also rich in proteins necessary for several body functions. (Google Scholars)

Eggs are rich in protein, fats and vitamin D. They are a natural source of phosphorus, selenium, zinc and iron. People disdain eating egg yolks because of the cholesterol contents. Egg yolk has more nutrients and minerals than egg whites. 

Egg whites only have protein, but yolk has other nutrients to sustain a good metabolic activity. A 2019 study shows that consuming more than 3 – 4 eggs cannot increase the risk of dyslipidemia. We should consume eggs as a part of our healthy diet. 

An egg is a low energy and high nutrient dense food source, so it must be included in the diet.

Legumes and beans are essential sources of both macro and micronutrients. They are loaded with protein and fibers. 

More than those, beans and legumes show a higher concentration of minerals like iron, phosphorus, calcium, zinc, copper and manganese, which leverage their consumption. Plant-based protein is an excellent dietary protein source but has non-heme iron. 

It does not have good bioavailability in the body. In addition, plant-based protein cannot provide all essential amino acids in just one type of beans or legumes. It is vital to use legumes and beans in mutual combinations.

Furthermore, plant-based proteins have high nitrogenous wastes as well. Beans have some anti-nutritive components, like phytates. Phytates usually bind with some essential micronutrients in the blood and hinder their absorption. 

Besides minerals, avocados are enriched with healthy fiber and vitamins. It is probably among very few fruits having fats in them. Avocados are high in magnesium, copper, potassium and manganese amounts. 

They can regulate blood pressure, leading to decreased heart attack risks. Twenty-two randomized control trials, show a 24 percent reduction in stroke when people consume increased potassium intake. 

Dairy products are usually the only dietary calcium source for some people. Calcium maintains the optimal functioning of the nervous and skeletal systems of the human body. 

Some observe that older adults do not consume enough calcium, so they develop bone health deterioration and loss of height. 

They become susceptible to other bone related diseases. Adding yogurt and cheese to your diet can increase the intake of additional minerals like zinc, selenium, and phosphorus with calcium. 

It is one of the nutritional powerhouses of the body. Sardines have almost all the nutrients that the human body needs. Around 100 grams of sardines can provide significant portions of different nutrients. 

It includes omega – 3 fats, potassium, magnesium, iron, calcium and selenium. (USDA). Their good nutrient profile makes them an essential element for providing the body with optimal nutrition status.

Nuts have different essential minerals and nutrients. Calcium, iron, copper, zinc, magnesium and selenium are present in rich amounts in nuts. Nuts are cholesterol-lowering foods that are healthy for heart health. 

It is good to add nuts in snacks to increase the mineral count and nutrient density. It would help if you did not eat them in abundance, as they also have high caloric contents. Consuming more than two handfuls of nuts is usually not recommended daily. 

Salmon is a mineral-rich food containing vitamin D, calcium, potassium, magnesium, selenium and phosphorus. Besides these micronutrients, salmon is a rich source of protein and omega -3 fats. 

Salmon tissues have a high level of polyunsaturated fatty acids and may be susceptible to lipid oxidation. (Journal Article)

Organ meats are not the first choice of protein for many people. Although, these are the most mineral-dense foods people can eat to get maximum nutrients. Beef liver is one of the mineral-rich foods that can be consumed once or twice a week. 

Just one slice of 85-gram beef liver can provide many essential nutrients. It can give a significant daily value of zinc, phosphorus, iron, copper and selenium. Not only beef’s organ meat but other animals’ organ meat is also rich in folate, vitamin B12 and vitamin A. 

Mutton and lambs’ organ meats have high nutrient density. A study shows that these organ meats meet the needs of African populations. 

Africans mainly need zinc, iron and protein. Consumption of mutton and lamb organ meats can fulfill a significant part of their three essential nutrients’ daily requirements. Spleens of these animals may provide two of these three nutrients. Their lungs meat is an important source of protein. 

Did you know all these facts before reading this article? Do you think fish can be so nutritious? Would it be pleasing to you to try adding these foods to your regular diet? We believe you will feel happy, energetic and enthusiastic after including these mineral-rich foods in your daily life. These foods are some gifts from nature. 

You can quickly fulfill your significant portion of daily values of different nutrients by adding these veggies, fruit and meats. 

Do not forget to add beans and legumes to your diet because they provide fat-free nutrients. Dairy products like cheese and yogurt can meet daily RDAs of calcium in people efficiently. Seafood is also a significant source of getting high-quality nutrients. 

It is crucial to add these foods mentioned above to your diet in moderation. Do not stick to one food group and try to include all food groups in varieties.