10 Minerals Your Body Needs Every Day

Описание: MINERALS
This is Urban diets and health and I would be showing you meals with high mineral content that are essential to your health. Kindly watch this video to the end to get all the valuable information.


Getting adequate amounts of minerals in Your body uses minerals for many different jobs, including keeping your bones, muscles, heart, and brain working properly. Minerals are also important for making enzymes and hormones.

Most people get the amount of minerals they need by eating a wide variety of foods. In some cases, your doctor may recommend a mineral supplement. People who have certain health problems or take some medicines may need to get less of one of the minerals. For example, people with chronic kidney disease need to limit foods that are high in potassium

There are two kinds of minerals: macro-minerals and trace minerals. You need larger amounts of macro-minerals, They include calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur.
You only need small amounts of trace minerals. They include iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium.
List of foods with high mineral content that should be in our regular meals:

1Nuts
Almonds
Nuts are a top source of 7 out of 8 essential
These include calcium, copper, iron, phosphorus, magnesium, selenium, and zinc. Nuts are a heart-healthy, cholesterol-lowering snack. Since nuts are high in calories, try not to have more than 1-2 handfuls a day. High mineral nuts include almonds, cashews, and for selenium: Brazil nuts.

2Beans and Lentils
Beans and Lentils are a top source of 6 out of 8 essential minerals.
These include copper, iron, potassium, phosphorus, magnesium, and zinc. Beans and lentils are high in fiber and a good vegetarian source of protein. High mineral beans include white beans, soy beans, chickpeas (garbanzo), and kidney beans.

3Dark Leafy Greens
Dark leafy greens are a top source of 6 out of 8 essential minerals.
These include calcium, copper, iron, potassium, magnesium, and zinc. Dark leafy greens are a great low-calorie addition to any meal. High mineral dark leafy greens include spinach, kale, swiss chard, and turnip greens.

4Salmon
Fish are a top source of 5 out of 8 essential minerals.
These include calcium, potassium, phosphorus, magnesium, and selenium. Fish are also a top source of protein, and heart-healthy omega 3 fatty acids. Fish rich in minerals include salmon, tuna, and mackerel. For calcium, choose fish which have been canned with their bones.

5Seeds
(Squash and Pumpkin Seeds)
Seeds are a good source of 5 out of 8 essential minerals.
These include copper, iron, phosphorus, selenium, and zinc. While seeds are packed with nutrients, they are also high in calories. Try not to eat more than 1-2 handfuls a day. High mineral seeds include sunflower seeds, flax seeds, pumpkins seeds, and squash seeds.

6Shellfish
(Particularly Oysters)
Shellfish are a top source of 5 out of 8 essential minerals.
These include copper, iron, phosphorus, selenium, and zinc. Shellfish are also high in heart-healthy omega 3 fatty acids, and vitamin B12. High mineral shellfish include oysters, scallops, mussels, and clams.

7Mushrooms
Mushrooms are a top source of 4 out of 8 essential minerals.
These include copper, potassium, selenium, and zinc. Mushrooms are low in calories and a flavorful addition to any dish. High mineral mushrooms include shiitake, cremini, portobello, and white button mushrooms.

8Whole Grains
Whole Grains are a top source of 4 out of 8 essential minerals.
These include iron, phosphorus, selenium, and zinc. Whole grains are high in fiber and are a healthy source of carbohydrates. High mineral grains include oatmeal, quinoa, buckwheat, whole wheat bread, and wheat germ.

9Yogurt
Milk and/or yogurt are a top source of 4 out of 8 essential minerals.
These include calcium, potassium, phosphorus, and magnesium. For fewer calories and saturated fat choose low-fat, unsweetened yogurt and milk.

10Beef and Lamb
11Avocados
12Tofu
13Dark Chocolate and Cocoa Powder
14Cheese
15Dried Fruits
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