The Best Sources of Minerals for a Healthy Diet



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Our diet requires essential minerals to maintain optimum health, which ensures proper bodily function. While minerals like calcium, phosphorus, iron, and zinc are commonly associated with rocks, they are also found in our food. Consuming the right amount of minerals from the best sources of nutrition is necessary for optimal body functioning. Our body requires 16 minerals in our diet, with several other minerals needed to function correctly.

Microminerals and Trace Minerals

Minerals can be categorized as microminerals and trace minerals. Our body requires larger macro minerals, which are needed in more significant amounts in our diet. Calcium and phosphate are two of the seven microminerals we require in our diet. On the other hand, trace minerals are essential minerals our body needs in smaller quantities. Several other trace minerals are necessary for the body to function correctly.


Calcium is a crucial mineral required for healthy bones and teeth, making it a vital building block for our body. It is also necessary for muscle movement, including the heart muscles. We can get calcium from various sources such as milk, cheese, yogurt, and vegetables like kale and broccoli. The amount of calcium our body requires depends on age and sex. It is recommended to consult a doctor about the necessary calcium intake and whether a supplement is needed if you're looking for a calcium supplement.

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Beecher's Handmade Cheese Broccoli Mac & Cheese 18 oz box

Beecher's Handmade Cheese Broccoli Mac & Cheese 18 oz box

Cheese Broccoli Mac & Cheese is a delicious and nutritious twist on the classic mac and cheese recipe. Adding crunchy broccoli provides a nutritional boost to this already delicious dish. The dish is made using Beecher's signature recipe, adding smoked paprika, giving it a unique flavor that your family will love. The dish can be easily prepared by baking it in the oven for 30-40 minutes at 375°F, or you can microwave it for just 10 minutes.

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Chromium - Trace Mineral for Blood Sugar Levels

Chromium is a trace mineral that our body requires in trace amounts to help regulate blood sugar levels. Most adults get enough chromium from their diet by consuming broccoli, English muffins, and garlic. While chromium supplements are available in the market, scientific evidence supporting their weight loss claims still needs to be discovered.

Wholesome Organic Hearty Oat Muffin Scratch Quality Baking Mix 14 oz box

Organic Hearty Oat Muffin Scratch Baking Mix

Try out the Organic Hearty Oat Muffin Scratch Baking Mix by Wholesome. Crafted from a blend of organic oat flour, sunflower seeds, pumpkin seeds, amaranth, fair trade coconut sugar, and agave, this muffin mix is a tasty and healthy snack choice that can be easily prepared at home. Made from high-quality ingredients, this mix provides a rich and authentic from-scratch flavor that can be enjoyed on the go.

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Iodine - Essential Mineral for Thyroid Function

Iodine is a crucial mineral necessary for the proper functioning the thyroid gland. The thyroid gland utilizes iodine to produce hormones that regulate metabolism within the body. Inadequate iodine levels can cause goiter, a lump on the neck resulting from an enlarged thyroid gland. However, it is rare to find iodine deficiency in the US because iodine is added to table salt. Other sources of iodine include crab legs and seaweed. Excessive consumption of iodine can be detrimental to health, and it is essential to be aware that supplements may interact with certain medications.

gimMe Organic Sushi Nori, Roasted Seaweed 10 sheets

Organic Sushi Nori, Roasted Seaweed

For a high-grade source of seaweed, try out gimMe's organic nori. This roasted seaweed is not only low in calories and carbs, but it also adds a delicious flavor to your rolls.

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Iron - Vital Mineral for Red Blood Cell Production

Iron is a key mineral in producing healthy red blood cells. Iron deficiency can cause anemia, a medical condition where the body cannot create adequate healthy red blood cells. Pregnant women with heavy menstrual cycles are most likely to have anemia. Iron can be obtained from various sources, such as beans, lentils, liver, oysters, and spinach. Many breakfast cereal bowls also provide a day's worth of this mineral. Dark chocolate, at least 45% cacao, also contains some iron.

Thrive Market Organic Dried Red Lentils 14 oz bag

Organic Dried Red Lentils

Organic red split lentils have been a staple in various dishes for thousands of years. From simple soups to exotic dals, red split lentils taste amazing and absorb flavor from herbs and spices. Furthermore, they are an excellent source of both fiber and protein and can be quickly cooked in a short amount of time.

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MAGNESIUM BIS-GLYCINATE POWDER- Crucial Mineral for Various Body Functions

Magnesium is a crucial mineral that is vital in various bodily functions. It helps to tighten muscles and keep the heart beating, regulate blood sugar and blood pressure, make proteins and DNA, and convert food into energy. Magnesium can be obtained from various sources, such as cashews, almonds, soybeans, spinach, avocado, and whole grains.

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Nature's Path Organic Coconut Cashew Gluten Free Granola 11 oz pouch

Organic Coconut Cashew Gluten-Free Granola

Try Nature's Path Organic Coconut Cashew Gluten-Free Granola for a nutty and crunchy snack. This granola mix combines crunchy granola clusters with creamy cashews, coconut chunks, and butter, providing a nourishing snack any day.

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POTASSIUM CITRATE- Essential Mineral for Kidney Function

Potassium Citrate is an essential mineral that helps maintain normal blood pressure and optimal kidney function. While bananas are commonly associated with being a source of potassium, green leafy vegetables are a better source of this mineral. An imbalance of potassium levels can lead to heart and nervous system shutdown. Maintaining the right balance of sodium and potassium in the body is essential, which can be achieved by snacking raw foods like cantaloupe, carrots, and tomatoes.

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Natierra Organic Freeze Dried Banana 2.5 oz pouch

Organic Freeze-Dried Banana

Nature's All Foods' organic freeze-dried bananas are a delightful and nutritious snack that can be relished at home or while traveling. Made from the ripest and tastiest bananas, these crunchy and sweet snacks are packed with nutritional benefits. They can be added to your favorite cereals or eaten as a healthy snack.

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Selenium - Essential Mineral for Immune System and Thyroid Function

Selenium is an essential mineral for various body functions, including immune system functioning and thyroid gland work. While most Americans receive enough selenium from their diet, excessive consumption can cause fragile nails, nausea, and irritability. Just four Brazil nuts are enough to meet the daily recommended intake of selenium, making them an excellent source of this essential mineral.

Thrive Market Organic Raw Brazil Nuts 8 oz pouch

Organic Raw Brazil Nuts 8 oz pouch

Nature's All Foods Organic Raw Brazil Nuts are super-sized and taste-rich buttery. These nuts are packed with complete protein, all 8 essential amino acids, and 2,500 times more selenium than any other nut.

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ZINC PICOLINATE 20%- Essential Mineral for Taste and Immune System

Zinc is a crucial mineral that contributes to several vital bodily functions. It plays a significant role in taste and smell perception, contributes to the functioning of the body's immune system, and aids in healing cuts, scrapes, and sores. While zinc can be obtained from plant sources like sesame and pumpkin seeds, chickpeas, lentils, and cashews, it is much easier to absorb from animal food sources such as oysters, beef, crab, lobster, and pork.

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Thrive Market Wild-Caught Lobster Tails 2 Pieces/8oz Pack

Wild-Caught Lobster Tails 2 Pieces/8oz Pack

Elevate any meal with a touch of refinement by adding wild-caught lobster tails. These succulent and delectable lobster tails come from icy waters of the North Atlantic, offering a meaty and flavorful experience. Bake and serve them with lemon and butter or stir the meat into creamy pasta. Click on this link for product details.

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The Importance of Minerals for Optimal Body Function

Minerals are critical in regulating several body processes. Sodium and potassium are essential for proper nervous system function, and trace mineral selenium is an antioxidant, protecting cells from oxygen damage. In addition to these functions, minerals are crucial in maintaining overall health and preventing many common diseases.

Incorporating a balanced and varied diet that includes foods rich in essential minerals can optimize our physical body's function and prevent the occurrence of various diseases. Therefore, it is crucial to ensure that we consume the best nutritious foods to maintain optimal health and well-being.


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Jairo Hernandez

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