Foods Rich in Minerals

Learn which Foods have the most Minerals and are the healthiest for you


Food Mineral Guide

Search for Food Nutritional Information by Mineral


Food Composition

Search for Food Nutritional Information by Composition


Most people can probably name the basic food groups and know which vitamins are necessary for maintaining a healthy body, but minerals are another story. Here is a basic guide to some of the essential minerals explaining how they help your body, foods you should eat to get the mineral, and how much you should have.

Calcium
Calcium is essential for bone growth and strength, as well as muscle, heart and digestive system health. Sources of the mineral include dairy products, green leafy vegetables, sardines eaten with bones, nuts and seeds. The recommended daily amount (RDA) is 1000 mg.

Chloride
Chloride is a necessary mineral for digestive health. It helps in the production of hydrocholoric acid in the stomach and cellular pump functions. It can be found in table salt. The RDA is 2300 mg.

Copper
Copper is necessary for the metabolism of iron, according to WebMD. Foods that contain this mineral are seafood, nuts, seeds, wheat bran cereals, and whole grains. The RDA is 900 mg.

Iodine
Iodine is required for maintaining the production of thyroid hormones, regulating metabolism, and may also work as an antioxidant. Foods that have iodine are iodized salt, seafood, or some processed foods with iodized salt. The RDA for iodine is 150 mg.

Iron
Iron is essential for the production of hemoglobin, the protein which transports oxygen in red blood cells. The mineral is necessary to prevent anemia. Foods with iron include red meat, leafy green vegetables, fish such as tuna or salmon, eggs, dried fruits, beans, whole grains, and enriched grains. The FDA for iron is 8 mg.

Magnesium
Magnesium is necessary for processing enzymes important for metabolism, especially in bones, muscles, and soft tissue. Foods with magnesium include nuts, soy beans, and cocoa. The RDA is 420 mg.

Manganese
Manganese is essential for enzyme functions that maintain metabolism and proper digestion. It can also protect the body against free radicals. Foods containing the mineral are whole grains, nuts, and green vegetables. The RDA for manganese is 2.3 mg.

Molybdenum
Molybdenum is necessary for producing DNA and works as an antioxidant by helping in the prevention of allergic reactions. Foods rich in molybdenum include liver, whole grains, yeast, and leafy green vegetables. The RDA is 45 mg.

Phosphorous
Phosphorous is required for bone health, energy processing, and many other functions in the body. Foods rich in phosphorous are meat, poultry, fish, eggs, and dairy products. The RDA for phosphorous is 700 mg.

Potassium
Potassium is needed for regulating how the body processes energy and maintains metabolism, as well as contributing to nerve function. Foods high in potassium include legumes, potato skins, tomatoes, and bananas. The RDA for potassium is 4700 mg.

Selenium
Selenium is essential for the function of antioxidant enzymes that combat free radicals. It is important for fighting against diseases such as cancer and heart disease. Foods with selenium include seafood, eggs, dairy products, citrus fruits, nuts, avocados, and lentils. The RDA for selenium is 55 mg.

Sodium
Sodium is necessary for regulating body fluid, nerve function, and heart health. Foods with sodium are table salt, sea vegetables, milk, and spinach. The RDA for sodium is 1500 mg.

Zinc
Zinc is required for maintaining the immune system, reproductive health, and normal growth. Foods with zinc include seafood, red meat, poultry, fish, and eggs. The RDA for zinc is 11 mg.