Everyone
knows we need vitamins and minerals to be healthy but knowing which and how
much of those nutrients we need can be a bit confusing, especially when we are
talking about minerals. What are they and how much do we need? Experts say there are 7 macro-minerals and 8 trace minerals we should include in our diets
(see chart below). Rather than looking for powders, pills, and capsules to
improve our bodies’ performance, we can find all of them in our food. Mining
food for essential minerals is a tastier and more cost-effective way to supply
our bodies with what they need. Here are 7 ways to “mine” your diet to help improve
your health.
1. Shellfish and Sardines
Shellfish and sardines are also excellent sources of
minerals. Oysters, mussels, and clams provide concentrated amounts of zinc,
copper, iron, and selenium. One 3.75-ounce can of sardines provides 27% of the
calcium, 15% of the iron, 9% of the magnesium, 36% of the phosphorus, 8% of the
potassium, and 88% of the selenium our bodies require on a daily basis.
2. Eggs
Eggs are often called nature’s perfect food due to their
high content of important nutrients. In addition to healthy fats, antioxidants,
and vitamins, they also contain iron, phosphorous, zinc, and selenium. Their
versatility means that you can easily include them in your daily menus. Almost
all of these nutrients are contained in the yolk, so don’t eat just the whites.
3. Dairy Products
While everyone associates dairy products with calcium,
yogurt and cheese also provide us with potassium, phosphorous, zinc, and
selenium. Since many adults do not include enough calcium in their diets,
adding dairy products, if you can tolerate them, is a good way to help maintain
bone strength.
4. Nuts, Seeds and Beans
Nuts, seeds and beans are versatile foods that provide high levels of minerals and other nutrients. Nuts and seeds are especially rich in manganese, copper, selenium, phosphorous, magnesium, and zinc. One Brazil nut provides nearly 175% of our daily selenium needs. Beans also provide magnesium, manganese, phosphorous, copper, and zinc, but they also provide high levels of calcium, iron, and potassium.
5. Special Meats
If you are a meat-eater, try organ meats. Though they
are not as common as other meats, they are packed with nutrients. One serving of beef liver provides 100% of
daily copper requirements and between 30-55% of the daily requirements of iron,
zinc, selenium, and phosphorus
6. Cruciferous Vegetables
A plant-rich diet provides a bounty of minerals. Cruciferous vegetables such as broccoli, kale, and cauliflower are rich in sulfur, a mineral necessary for cellular function. They also provide substantial amounts of calcium, magnesium, manganese, and potassium. Starchy vegetables and avocados are important sources of potassium, magnesium, manganese, and copper, and starchy vegetables also provide calcium and iron. The ancient grains (amaranth, sorghum, millet, and quinoa) are also excellent sources of essential minerals. In addition to all of the obvious healthy foods in this category, cocoa is a valuable plant source of copper and magnesium and can be consumed in smoothies and yogurt as well as in a decadent piece of dark chocolate.
7. Berries
Berries, nature’s bountiful desserts, can provide a
large percentage of your daily required minerals while also being delicious,
low-calorie, and high in fiber. Blackberries, cherries, strawberries,
raspberries, and Aronia berries provide some amount of 10 of the 15 minerals we
need. Each of these minerals serves a variety of important functions in the
maintenance and performance of the human body. Eat them raw or include them in
your favorite sweet or savory recipes to benefit from these nutritional
powerhouses.
By choosing whole foods from a variety of food families,
you can easily obtain all of the vitamins and minerals your body needs.
Superberries Aronia berries, in addition to providing important macro- and
trace minerals, are also rich in antioxidants to help maintain your health.
Consider adding Frozen Aronia berries or Aronia berry Concentrate to the
recipes you and your family already love. They will help take the guesswork out
of eating healthy.
Macro-minerals |
Required daily intake |
Trace minerals |
Required daily intake |
Calcium |
1000-1200 mg/day |
Cobalt |
5-8 micrograms/day |
Chloride |
1.5-2.3 g/day |
Copper |
800 micrograms/day |
Magnesium |
310-420 mg/day |
Flouride |
2-10 mg/day |
Phosphorus |
700 mg/day |
Iodine |
150 micrograms/day |
Potassium |
4.7 g/day |
Iron |
8-18 mg/day |
Sodium |
<2.3 g/day |
Manganese |
1.8-2.3 mg/day |
Sulfur |
|
Selenium |
55 micrograms/day |
|
|
Zinc |
8-11 mg/day |
*This chart contains approximations based on requirements of all age/sex groups. Please consult your doctor for more specific information about your individual requirements.