4 Foods that Contain High Levels of Minerals

Minerals help to perform vital physiological reactions in the human body. That's why it's important to include them in your daily diet in the right amounts.
4 Foods that Contain High Levels of Minerals

Last update: 05 January, 2021

Micronutrients are an essential part of any diet. These substances are involved in forming and regulating many of the body’s crucial physiological processes; for instance, hormonal processes. With that in mind, we’re going to tell you about foods that contain high levels of minerals. That way, you can make sure you’re getting the minerals you need from your diet.

Don’t forget that we only need minerals in very low doses. However, a deficiency in certain minerals can trigger health problems such as anemia. A micronutrient deficiency can even affect how well your immune system works, which can lead to a whole host of other issues.

Foods that contain minerals

In the following list, we’ll show you some foods that have especially high levels of minerals. Make sure you regularly include them in your diet, since they’re very important to maintaining good health.

1. Dried fruit and nuts

Dried fruit and nuts are well known for their fatty acids and proteins. However, if you look a little deeper, you’ll also find they contain significant amounts of iron, zinc, calcium, and other important minerals.

Dried apricots, raisins and walnuts.

The right amount of iron in your diet can help you avoid problems. For instance, iron is involved in helping your body distribute oxygen and nutrients. An iron deficiency can lead to anemia, according to a study published in the magazine The Medical Clinics of North America. The best way to consume iron is together with a dose of vitamin C, so your body can absorb the iron better.

2. Red meat

Red meat has a bad reputation, although this is often unjustified. When processed red meats are consumed, they’re associated with an increase in cancer, according to some studies. However, when you eat red meat that hasn’t been treated or processed (doesn’t contain chemicals), it’s not bad for your health.

Within the range of red meat cuts you can buy, meats such as liver are especially rich in zinc and selenium. According to a study published by Nutrients, both minerals are essential to maintain a healthy, active immune system. This reduces your risk of contracting infections.

3. Green leafy vegetables

You’ve probably heard that spinach is a great source of iron. However, other green leafy vegetables also contain high amounts of many different minerals. Among these, you can find calcium, which is fundamental for bone health. Calcium is especially important in helping older adults to avoid fractures.

Of course, if you cook your vegetables in water and then throw out the cooking water, you’ll be throwing away a lot of the nutrients. Many minerals are water-soluble, which means they can come out of the food during cooking and wind up in the water.

So, if you don’t use your cooking water, you’ll be losing a lot of nutrients. Eating your veggies raw or making blended soups will help you to avoid this problem.

4. Seeds

Not everyone eats seeds regularly, but they’re being introduced into more and more western diets. Seeds have high levels of Omega-3 fatty acids. Thanks to these properties, they’re a powerful anti-inflammatory.

Hessian bags with different seeds.

At the same time, seeds contain minerals such as iron and calcium in abundance. They also have phosphorus and even magnesium. These minerals help to prevent depression and other disorders related to the nervous and cognitive systems.

Include foods with minerals in your diet

Now you know what foods contain high amounts of minerals, you just need to include them in your diet regularly to ensure you’re getting enough of them. As we mentioned above, these nutrients are necessary for many of your body’s systems to function.

If you’re not sure if your body’s mineral levels are in the right range, you can take a blood test. With a blood analysis, your doctor can check to see if you have any deficiencies that could affect your health or your body’s functions.

What if you find out you have a deficiency in a certain mineral? Frequently include foods that contain that nutrient in your diet. By doing that, you’ll be able to bring your levels back up quickly and reverse the deficiency.

However, make sure you remember that some substances such as fiber can partially block your body’s absorption of minerals. It’s also good to know that vitamins will help to strengthen your metabolism.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • DeLogughery TG., Iron deficiency anemia. Med Clin North Am, 2017. 101 (2): 319-332.
  • Wessels I., Maywald M., Rink L., Zinc as a gatekeeper of immune function. Nutrients, 2017.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.