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Why are minerals important?

Minerals are found everywhere and they are one of the most essential elements to life, health and fitness. Its importance could be gauged by the fact that it is vital for the functioning of our brain and heart. Minerals are also needed for the production of hormones and enzymes.

Minerals on high level are classified as Macro Minerals and Micro Minerals.

Macro Minerals include chlorine, calcium, phosphorous, potassium, magnesium, sodium and sulfur.

Micro Minerals also called trace minerals include iron, copper, fluoride, selenium, zinc, chromium, iodine and manganese. As the name suggests trace minerals are present at low levels in the body but they are equally important.

Every food item out there has minerals but some of them have particular minerals in abundance and to achieve specific result to counter the deficiency, it is important to make an informative decision.

Here are 7 food items rich in minerals.

1. Nuts and seeds

Nuts and seeds are always seen in portraits of healthy food and why not they are the leaders when it comes to mineral rich food; they are particularly rich in magnesium, zinc, selenium and phosphorous.

The easiest way to make these tiny edibles is to infuse it while cooking and the other possible way is to top it over your salad, desert and even over your curry.

2. Broccoli and Cauliflower

Broccoli and cauliflower along with Swiss chard, Kale, Cabbage and Brussels sprouts are called “Cruciferous Vegetables” enriched with nutrition helping in numerous health benefits.

These food products are rich in sulfur that is necessary in detoxification, production of DNA and cellular functions. Sulfur is also helpful in synthesis of a powerful antioxidant Glutathione.

Bonus with Cruciferous Vegetables is that they also a good source of potassium, calcium, manganese and magnesium.

3. Beans

Beans are a great source of protein and fiber but they are also rich in minerals like calcium, magnesium, iron, phosphorus, potassium, manganese, copper, and zinc and the best way to consume beans is sprouts or soak and cook.

4. Cocoa

It will not take too much of effort to infuse cocoa on your daily food habits, adding cocoa to snack bars, super food balls and even smoothies are the best way to consume food product rich in magnesium and copper. While magnesium is needed for energy production, Copper is required for the formation of red blood cells.

5. Avocados

There is a saying of 21st century: You can’t make everyone happy, you are not avocado. Known as “Palta” in South America this creamy fruit is full of healthy fats, vitamins and many necessary minerals like magnesium, potassium, manganese, and copper.

And generous amount of “Palta” makes South American Hotdogs healthier than other versions across the globe.

6. Berries

Berries are used widely in super food and smoothies whether you talk about strawberries, blueberries, blackberries or raspberries, these delicious fruits are excellent source of potassium, magnesium, and manganese.

7. Dairy Product

The only non-vegan option we are including in the list of 7 food items rich in mineral is the dairy product. Yogurt and cheese are something vastly used in our day today life and as we have been told since our childhood milk and milk products are rich in calcium; We simply cannot ignore it as the common notion is Calcium is required only at the time of growth. The main purpose of calcium is to maintain a healthy skeletal system, something that defines the basic structure of the body.


It is nothing new how vital the minerals are to our body but maintaining the minerals at an optimal level is crucial, deficiency and excess both can have adverse impact on the functioning of our body.

Managing the minerals at optimal level is something that can be achieved only if we choose the quality, quantity and content wisely.

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