Mineral Rich Foods: Ever think about the number of minerals your body is receiving? We mostly concentrate on our intake of proteins and carbs but seldom pay any attention to minerals, which are equally important. Not only do they keep your bones, muscles, and tissues healthy but also protect you from various diseases. You can call them the unsung heroes of the body.
Minerals are responsible for functions involving the skeleton and soft tissues. They also regulate activities like transmission, blood clotting, oxygen transport among other crucial tasks. The ideal way to make sure that you get your daily dose is to adopt a healthy diet plan emphasizing vegetables, fruits, beans, dairy products, and low-fat proteins. Here are some foods rich in minerals that can easily help you meet your daily requirement:
1. Salmon:
Often referred to as ‘brain food’ salmon is famous for being packed with nutrients and minerals that help in boosting your brainpower. It also contains heart-healthy omega 3 fatty acids and premium quality proteins. Did you know that salmon is one of those rare foods that are a natural source of vitamin D?
Being rich in minerals like potassium, zinc, magnesium, and phosphorus, it also boosts mood, promotes a healthy pregnancy, and may also aid in Alzheimer’s disease. It doesn’t matter how you decide to incorporate this food into your meals but if you are not allergic to fish, then make sure to have at least a portion of salmon each day.
How do you like to eat your salmon?Baked?Steamed?Or pan-seared?We would love to hear it from you in the comment section!
2. Table salt:
Can you imagine life or any of your meals without salt? No way! Table salt is one of the world’s most important cooking ingredients. It not only makes a boring bland dish, delicious but it also contains essential minerals content like chloride. It’s an important electrolyte that helps in maintaining PH levels.
Most of the chloride content in your body comes through the food you eat, so it is important for you to keep it in check. Too much of anything is not good and that goes for table salt, too. Adding too much of it will increase your blood pressure levels. Just like in life, you have to find that balance for this, not too much and not too little.
3. Dried fruits and nuts:
Dried fruits are packed with nutritious minerals like potassium, magnesium, iron, and phosphorus. All these minerals are extremely vital for the proper functioning of your body. During the drying process, the fruit loses all its water content, and what’s left behind is highly concentrated nutritional ingredients.
Most nuts are rich in fatty acids, vital to the body. They may even be helpful in cases of high blood fat content if eaten judiciously within a balanced diet. They are also rich, concentrated sources of calories, and so, should be eaten in moderation. The best option would be for you to add it to your favorite smoothie or energy bar.
4. Milk:
Don’t think twice before downing that delicious glass of ice-cold milk. That’s right! This beverage is one of the best sources of calcium among other essential nutrients. It also contains a good amount of magnesium, phosphorus, potassium, selenium, and zinc.
All of these minerals play a major role in the body like maintaining enzyme functions, bone formation, water balance maintenance, and oxygen transport. The high concentration of calcium plays a major role in the development and strengthening of the bones of children. It also prevents bone loss or potential fractures in elderly people.
5. Dark leafy greens:
A typical balanced meal includes a generous portion of dark leafy green vegetables. They are famous for being packed with rich nutrients that keep your heart healthy, skin glowing, and hair shiny! Green salad, kale, and spinach are great sources for Vitamin A, C, E, and K while vegetables like broccoli and bok choy contain Vitamin B.
Apart from vitamins they also contain an abundance of antioxidants that protect your cells from getting damaged. Essential minerals found in green vegetables include iron, magnesium, fiber, potassium, and calcium. When it comes to cooking, these greens can be incorporated seamlessly into anything from burritos and salads to soups and omelets.
6. Mushroom:
Mushrooms make for a delicious and healthy addition to any meal. Celebrated largely for being a superfood and known for their powerful nutrient content, they’re full of naturally occurring antioxidants that help in boosting your immunity and protecting your body’s cells. They are simple to make, flavorful, hearty, and extremely filling!
This simple edible fungus provides numerous important nutrients like zinc, magnesium, copper, Vitamin C and D, and phosphorus. From puffballs to truffles, mushrooms are a part of everyday meals to a costly cuisine. You can even get them fresh, canned, or dried.No matter which mushroom you choose you will be opting for a healthier lifestyle.
7. Tofu:
The Japanese have been making and eating tofu for the past 2,000 years but it has only gained popularity in the past couple of years. Easy to make, this soy-based food helps in maintaining cholesterol levels, preventing coronary heart disease, and keeping your bones strong. It is also a high nutrient-packed delicacy that contains protein, copper, magnesium, and manganese along with protein, fiber, and some carbs.
You can pair it with any side dish with the core ingredient being soy. Tofu is also a great example of how a simple food like soybeans can be molded into human food traditions for regular eating in a way that is natural, inexpensive, and nourishing.
8. Dark Chocolate:
Chocolate that reduces the risk of diabetes? It’s true! Dark chocolate is more than just a high source of antioxidants. Made from cocoa seed and loaded with nutrients, they are known to lower the risk of heart disease, diabetes and improve your immunity. While buying your favorite dark chocolate just be sure to get the one with the highest cocoa content in it.
It is packed with rich, naturally occurring nutrients like iron, copper, zinc, phosphorus, and magnesium. This doesn’t mean that you should be gorging on dark chocolate day and night because it may also contain a fair amount of calories that can contribute to weight gain.
9. Avocado:
The health benefits of avocado may not come as a huge surprise to you. This pear-shaped green fruit has gained a lot of popularity in the past 20 years and can now be found easily in any grocery store. They offer numerous health benefits like decreasing the risk of heart disease, aiding in weight loss, and even boost your brain health and memory!
They are richly packed with omega 3 fatty acids, dietary fiber, a plethora of vitamins, copper, and folate. Sure a single avocado has 30 percent of fat content but 20 percent of these fats are health-promoting. Your body needs them to lower cholesterol and reduce any risk of heart disease and stroke. Looking to take the healthy route? Switching up your meal plans? Here’s why you should eat a banana and an avocado every day!
10. Whole grains:
Whole grains like oatmeal, whole wheat flour, and brown rice are some of the most inexpensive and easily available household staples across the globe. They are a complete package of vital and essential nutrients. Don’t get confused! Whole grains are not stripped of their nutrients during the refining process. These grains are important sources of numerous minerals, vitamins, and fibers which are important for good heart and digestive health.
The components present in grains are responsible for slowly breaking down the food in the stomach which is responsible for maintaining steady blood sugar levels. Because these grains skip the refining process they contain higher quality carbs as well, giving you enough reasons to replace refined grains with whole grains.
11. Shellfish:
Crayfish, squid, shrimp, mussel, oyster, and lobster fall under the category of shellfish. These seafood delicacies contain generous amounts of digestible proteins, amino acids, and minerals like zinc, copper, potassium, and sodium. If you are planning on starting a healthy diet meal then shellfish should be a part of that because of high protein levels and minimum fat content along with being low in calories.
Do you know that shellfish constitute a major part of our global aquatic food supply? The protein content found in shellfish is much higher when compared with other fish. They are also rich in lipids which function as energy reservoirs and maintain the structural components of the cell membrane. Basically, any fish is good fish!
12. Seeds:
Consumed as part of a healthy diet, seeds of poppy, sunflower, chia, and mustard are considered to be superfoods. Although tiny in size these seeds have huge health benefits like aiding in digestion, controlling blood sugar, blood pressure, and cholesterol levels. Apart from their nutritional value they also make for the perfect crunchy and delicious topping for puddings, shakes, and salads.
Packed with healthy fats, antioxidants, and minerals like omega 3s, zinc, iron, and protein, including small amounts of seeds in your meals will not only make you stronger from inside but also from outside. They’ll also make your hair shinier and skin clearer. These seeds are good for your mind, body, and soul.
Read Also: How to make banana bread?
Think you can make the perfect meal plan using the above mineral-rich foods? How about sharing your favorite healthy recipe? Tell us in the comments section below!