She Strengthens

Unlock the Power of Mineral-Rich Foods for Optimal Health

The Building Blocks of Life

Remember learning about minerals in second grade? Now that we’re grown, it’s time to revisit these essential elements that make up our bodies and facilitate vital internal processes. But which minerals do we need, and why?

The Two Types of Minerals

There are two main categories of minerals: macrominerals and trace minerals. Macrominerals, such as potassium, calcium, and magnesium, are needed in larger quantities. Trace minerals, like zinc, selenium, and iron, are required in smaller amounts.

Essential Minerals for Human Health

From calcium to selenium, there are numerous minerals crucial for our well-being. These include:

• Calcium
• Phosphorus
• Potassium
• Sodium
• Chloride
• Magnesium
• Iron
• Zinc
• Iodine
• Chromium
• Copper
• Fluoride
• Molybdenum
• Manganese
• Selenium

Mineral-Rich Foods to Boost Your Intake

Incorporate these foods into your diet to support heart health, hormone production, and more:

Nuts and Seeds

• Rich in copper, iron, magnesium, manganese, molybdenum, phosphorus, selenium, and zinc
• Try pumpkin seeds for magnesium or Brazil nuts for selenium

Cruciferous Vegetables

• Packed with sulfur, calcium, chromium, and iron
• Enjoy broccoli, cauliflower, arugula, kale, Brussels sprouts, and cabbage in stir-fries, salads, or as a snack

Eggs

• Excellent source of protein, healthy fats, and antioxidants, including iron, zinc, and selenium
• Don’t forget the yolk!

Shellfish

• Rich in copper, iodine, iron, phosphorus, potassium, selenium, and zinc
• Savor shrimp, lobster, crawfish, oysters, clams, mussels, and crab in spicy boiled dishes or paella

Beans

• High in protein, fiber, and minerals like copper, iron, magnesium, manganese, molybdenum, phosphorus, potassium, and zinc
• Experiment with black, red, white, pinto, garbanzo, and other varieties in soups, grain bowls, or dips

Berries

• Bursting with calcium, copper, iron, manganese, and potassium
• Snack on them straight from the fridge or add to smoothies

Avocados

• Rich in potassium and magnesium
• Spread on toast, blend into smoothies, or add to salads for a nutrient boost

Leafy Greens

• Packed with calcium, chloride, iron, magnesium, manganese, potassium, and vitamins A, E, and K
• Enjoy kale, spinach, chard, collards, and turnip greens in salads, sandwiches, or sautéed with garlic

Tropical and Citrus Fruits

• Rich in chromium, copper, magnesium, manganese, and potassium
• Indulge in oranges, pineapples, mango, papaya, and grapefruit, or try new fruits like jackfruit or rambutan

Sardines

• Small but mighty, sardines offer iron, calcium, potassium, magnesium, phosphorus, selenium, and vitamins B12 and D
• Enjoy them on crackers, in Mediterranean recipes, or as a snack

Dairy

• Rich in calcium, iodine, magnesium, phosphorus, potassium, and zinc
• Savor milk, yogurt, and cheese for strong bones and teeth

Organ Meats

• Packed with copper and iron
• Experiment with liver and other organ meats in recipes for a nutrient boost

Tomatoes

• Rich in chloride and potassium
• Add fresh tomatoes to salads and sandwiches or use canned tomatoes in soups and sauces

Spirulina

• This blue-green algae contains protein, fat, vitamin B12, beta carotene, iron, copper, potassium, magnesium, manganese, calcium, and phosphorus
• Mix spirulina powder into beverages and foods for an extra nutrient boost

Cocoa

• Rich in copper, magnesium, iron, and potassium
• Indulge in dark chocolate, hot cocoa, or add cocoa powder to oatmeal or smoothies

Whole Grains

• Packed with chromium, copper, iodine, iron, magnesium, manganese, phosphorus, selenium, and zinc
• Enjoy brown rice, whole wheat, corn, oats, quinoa, and rye for a nutrient-rich diet

Starchy Vegetables

• Rich in fiber, potassium, magnesium, iron, manganese, calcium, copper, and iodine
• Savor potatoes, pumpkin, butternut squash, sweet potatoes, corn, peas, and parsnips

Seaweed

• Rich in calcium, chloride, iodine, iron, and magnesium
• Enjoy nori, dried seaweed sheets, or seaweed salads for a nutrient boost

Meat

• Rich in chromium, iodine, iron, phosphorus, potassium, selenium, and zinc
• Include a variety of meats, poultry, and fish in your diet for a broad range of minerals

Tofu

• Rich in calcium and iron
• Marinate, sauce, or scramble tofu for a protein-packed meal

Fortified Foods

• Some foods may not naturally contain high levels of minerals, but manufacturers can add them
• Check labels for nutrient content and consider fortified foods like grain products, nondairy milks, and juices

The Bottom Line

Minerals are essential for our bodies to function properly. By incorporating these mineral-rich foods into your diet, you’ll be well on your way to optimal health. From calcium for strong bones to potassium for fluid balance, make minerals a priority in your nutrition plan.