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These are the 10 vegetables, richest in minerals

These are the 10 vegetables, richest in minerals

From calcium to zinc, from iron to potassium, minerals keep bones strong and the body in balance.

We scan our food lists for 8 different minerals, including calcium, copper, iron, potassium, phosphorus, magnesium, selenium, and zinc; and I counted how many times each meal appeared. We did not analyze iodine as data on iodine is too dependent on soil quality. We don't count sodium either, as most people should avoid it.

List of foods rich in minerals

1. Almonds

Almonds are a main source of 7 of 8 essential minerals. These include calcium, copper, iron, phosphorus, magnesium, selenium, and zinc. Walnuts are a heart-healthy and cholesterol-lowering snack. Since walnuts are very high in calories, try to have no more than 1-2 handfuls a day. Nuts that are high in minerals include almonds, cashews, and selenium - Brazil nuts.

2. Beans and lentils

Beans and lentils are a main source of 6 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. Mineral-rich beans include navy beans, soybeans, garbanzo beans (garbanzo beans), and kidney beans.

3. Dark green leaves

Dark green leaves, like spinach, are a main source of 6 of 8 essential minerals. These include calcium, copper, iron, potassium, magnesium, and zinc. The dark green leaves are a great low calorie addition to any meal. High-content dark green leafy vegetables include spinach, kale, Swiss chard, and turnip greens.

4. Seeds

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

5. Fungi - Mushrooms

Mushrooms or mushrooms are a main source of 4 of 8 essential minerals. These include copper, potassium, selenium, and zinc. Mushrooms are low in calories and a tasty addition to any dish. Mushrooms rich in these elements include shiitake, cremini, portobello, and white button.

6. Whole grains

Whole grains are a main source of 4 of 8 essential minerals. These include iron, phosphorus, selenium, and zinc. Whole grains are rich in fiber and a healthy source of carbohydrates. Mineral-rich grains include oats, quinoa, buckwheat, whole wheat bread, and wheat germ.

7. Avocados

Avocados are a main source of 3 of 8 essential minerals. These include copper, potassium, and magnesium. Avocados are full of heart-healthy fats and are a tasty addition to any salad or sandwich.


8. Tofu

Tofu is a main source of 3 of 8 essential minerals. These include calcium, iron, and phosphorus. Tofu is a great vegetarian source of protein. For extra calcium, check for tofu or calcium-fortified soy products.

9. Dark chocolate

Dark chocolate is a main source of 3 of 8 essential minerals. These include iron, magnesium, and zinc. For fewer calories and more minerals, choose darker types of chocolate that have less sugar. Eating 80% cocoa and more is a good rule of thumb.

10. Dried fruits

Dried fruits are a main source of 3 of 8 essential minerals. While they are rich in nutrients, dried fruits are also high in calories and sugars. Try not to eat more than half a cup a day. Nuts that are high in minerals include apricots, prunes, raisins, figs, and dates.

Video: Top 10 Vegetables Rich In Vitamin A (October 2020).