Mineral rich foods are integral to a healthy diet, and these seven foods are packed with them. Check them out and consider adding them to your diet today.

You should always do your best to get the most out of the food you eat. Not only does food give you energy, satisfy your tastebuds, and fill you up, but it also delivers essential vitamins and minerals into your blood.

When you eat mineral rich foods that are high in these powerful nutrients, you help your body stay in peak health.

There are many essential minerals that the body uses. These include calcium, phosphorus, potassium, copper, iron, magnesium, zinc, selenium, and sodium.

These eleven foods are the best sources of the minerals listed above, many containing high levels of multiple minerals. Adding these foods into your diet is a great step toward improving your health.

1. Nuts

Nuts contain seven essential minerals that you can benefit from. Almonds, cashews, pistachios, and walnuts are the best nuts for mineral content.

Almonds are high in magnesium, calcium, copper, zinc, and manganese. Pistachios contain potassium, phosphorus, magnesium, and calcium.

Cashews are high in potassium, phosphorus, magnesium, and calcium and also contain some sodium, zinc, iron, and selenium. Walnuts contain copper, phosphorus, and manganese.

Even though nuts are highly nutritious foods, they are extremely high in fat, so don’t overeat them. Just grab a handful of nuts for a snack. Don’t make the mistake of pouring a whole bowl.

They are the perfect heart-healthy snack to help tide you over until the next meal. These mineral rich foods also contain lots of protein to keep you satiated.

2. Beans

These little nuggets of nutrition contain six different minerals — iron, magnesium, zinc, potassium, copper, and manganese. The best beans for high mineral content are white beans, soybeans, kidneys, and garbanzos.

Beans are high in fiber, which keeps the digestive system healthy and prevents constipation. Their high fiber content and low fat make them a good choice for any weight loss diet.

3. Leafy Greens

Dark, leafy greens like spinach, swiss chard, and kale deliver six different minerals to your body.  They’re also high in fiber, low in calories, and chock full of vitamins.

Unfortunately, the healthiest foods are often the least fun to eat, so many people don’t get enough of them. But, leafy greens are one of the most nutritious foods that you can add to your diet.

If you don’t like cooked greens, you can always eat them raw in a salad or toss them into a blender with fruit and yogurt to make a nutritious smoothie.

4. Fish

You can find five essential minerals in some fish. Salmon, mackerel, and tuna are the fish with the highest mineral content.

If you eat fish in fillet form, you’ll get high levels of potassium, selenium, phosphorus, magnesium, and some calcium. But if you choose canned fish with the bones, you’ll get much more calcium.

These mineral rich foods that contain fish are also a great source of omega-3 fatty acids, which are healthy fats that protect the heart and brain from age decline.

5. Seeds

Seeds are good sources of essential minerals, including copper, zinc, selenium, phosphorus, and iron.

Sunflower seeds, flax seeds, and pumpkin seeds are the best choices for high mineral content. Sunflower and pumpkin seeds can be roasted and eaten as a snack. A handful is plenty because they are high in calories.

Flax is usually eaten ground and can be sprinkled over yogurt or added to baked goods and smoothies.

6. Shellfish

Oysters, mussels, and clams are all high in minerals. They also contain vitamin B12 and omega-3 fatty acids, boosting their nutritional benefits.

However, you need to be careful when choosing your shellfish, as mercury poisoning can occur if you eat too much. Therefore, it’s advised to limit your shellfish intake to once per week.

With that in mind, there are so many delicious recipes that really make shellfish shine. If you are apprehensive about cooking shellfish or would like to learn how, check out these recipes.

7. Mushrooms

These fun guys contain good amounts of copper, selenium, zinc, and potassium. The mushrooms with the highest mineral content include cremini, shitake, and portobello.

Mushrooms are low in calories and are also a good source of B vitamins. This makes them great for keeping your calorie intake low and your energy levels up. This will create a calorie deficit, causing weight loss.

Mushrooms also contain vitamins C and D as well as some folate.

Interestingly enough, they pair very well with shellfish in recipes, as they can absorb the flavors of the foods cooked with them. You can create a flavorful, mineral-rich meal by cooking mushrooms and shellfish together.


If you want to enrich your diet with plenty of healthy minerals, your goal should be to add these foods to your weekly menu. Some additional sources of minerals include whole grains, cheese, yogurt, avocados, chocolate, and lamb.

Some of these foods, such as nuts and seeds, can be eaten as snacks. Others, like beans and shellfish, are best in a meal.

Many of these ingredients can go together into one recipe, such as a creamy seafood pasta with sauteed mushrooms and spinach. That sounds like a delicious way to get your daily dose of minerals!

Author Bio:

Jill Bowers is the property manager at Industry Columbus, a luxury apartment community in Columbus, OH.