Food Sources of Mineral Nutrients

Food Sources of Mineral Nutrients

Here is a list of good food sources for a number of important minerals that are an essential part of good nutrition.

Calcium Almonds, figs, beans, carrots, pecans, raisins, brown rice, apricots, garlic, dates, spinach, sesame seeds, brazil nuts, cashews, papaya, avocados, celery.

Chromium Brewers yeast, clams, cheese, corn oil, whole grains.

Copper Soy beans, Brazil nuts, bone meal, raisins, legumes, seafoods, black strap molasses.

Iodine Kelp, dulse, beets, celery, lettuce, Irish moss, grapes, mushrooms, oranges.

Iron *Kelp, raisins, figs, beets, soy beans, bananas, asparagus, carrots, cucumbers, sunflower seeds, parsley, grapes, watercress.

Magnesium Honey, almonds, tuna, kelp, pineapple, pecans, green vegetables.

Manganese Celery, bananas, beets, egg yolks, bran, walnuts, pineapples, asparagus, whole grains, leafy green vegetables.

Phosphorus Mushrooms, cashews, oats, beans, squash, pecans, carrots, almonds.

Potassium Spinach, apples, tomatoes, strawberries, bananas, lemons, figs, celery, mushrooms, oranges, papaya, pecans, raisins, pineapple, rice, cucumbers, Brussels sprouts.

Sodium Turnips, raw milk, cheese, wheat germ, cucumbers, beets, string beans, seafoods, lima beans, okra, pumpkins.

Sulphur Bran, cheese, eggs, cauliflower, nuts, onions, broccoli, fish, wheat germ, cucumbers, turnips, corn.

Zinc Mushrooms, liver, seafood, soy beans, sunflower seeds, brewers yeast.

Note:  Iron has been found to be problematic for people who have high levels from their diet and environment.  Many mineral supplements are now formulated without iron because of its inflammatory and toxic effects on some people.