ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Foods that are Rich in Dietary Minerals and its Benefits

Updated on August 29, 2014

Dietary minerals are like vitamins which can be found in natural food, as well as food supplements. Minerals are essential to our health and they are in fact needed by our body for optimum overall health. When you go to supermarkets and when you read labels you will see plethora of different products labeled with mineral fortified like cereals. Minerals can be found in foods, for example vegetables are rich in Iron, or it can be fortified and enriched with minerals plus it can be as supplements in the form of pills.

As much as possible natural foods are preferred so we also prefer minerals that we can derive from all natural food sources. Examples of minerals are : calcium, magnesium, potassium, sodium, zinc, and iodine.

Two general kinds of minerals

Two kinds of minerals are :

  1. Macro minerals -- these are large traces of minerals like potassium, chloride, calcium, sodium, magnesium, phosphorus and sulfur
  2. Trace or micro minerals -- these are small amount of minerals fortified or found in foods, Zinc, iron, Manganese, Copper, Iodine, Selenium, Molybdenum

Benefits of minerals -- Appropriate levels of minerals should be taken daily, but if this is not met, you can always supplement for it. Lots of diseases are attributed due to lack of specific minerals.

Minerals can be found naturally in healthy foods

MACRO MINERALS

Chloride

  • Chloride -- can be found in table or salt in general as well as in vegetables Foods that are rich in Chloride are tomatoes, rye, celery, olives, lettuce and is usually found in lots of other foods. Since chloride is found in salt, you make sure that you are not overdosing in it as it is also harmful when taken in large amounts.
  • Lack of it may cause you to be weaker and easily dehydrated or fluid loss in general.

Sodium

  • Sodium helps in maintaining balance in your body like Ph and water. It helps your cells to absorb the necessary nutrients. It works well with your level of potassium and chlorine. Too much salt is not good for your body as it is bad for your cholesterol level.
  • Foods that are rich in sodium : tomatoes, sauces of tomatoes, pickled foods, salt as in table salt and smoked foods as well, can be found also in cereals.
  • Lack of it may cause; Sodium should be taken in small amount as it may cause your blood pressure to rise, the amount you take should be minimal.

Phosphorus

  • Foods that are rich in Phosphorus are foods which are also rich in calcium like milk, dairies, yogurt, sardines, cheese
  • Lack of it may cause general feeling of being tired always, loss of appetite in eating, stress out, low immunity and irritable.

Calcium

  • Calcium is a mineral needed for our bones and it helps o make our bones stronger, good posture, walking and they are believe to be beneficial of course until you grow older.
  • Foods that are rich in Calcium : all dairies are rich in calcium like yogurt, cheese , milk, sardines, tuna, salmon and all those green vegetables like spinach, broccoli.

Potassium

  • Potassium -- this mineral keep you healthier by making sure that your muscles and nervous system functions well. All the part of our body needs water and potassium make it sure we are supplied with it.
  • Foods that are rich in Potassium are tomatoes, bananas, broccoli, oranges, beans and legumes, green vegetables, potatoes the skin of it

 Magnesium

  • Magnesium is good for the muscles -- for relaxation and contraction and it neutralizes enzymes. It hellos transport energy in your body so that you re not feeling weak and helps a lot in the proper multiplication of protein.
  • Foods that are rich in Magnesium : avocados, bananas, legumes, tofu and other soy products, rice -- brown rice and beans
  • Lack of it may cause irritability weakness, fatigue and poor memory

Sulphur

  • Sulphur is needed for the production of a certain protein called keratin which is good for your nails and hair. It makes them look healthier. It is also good for our bones like the tendons and cartilages, plus it helps to regulate sugar level.
  • Foods that are rich in Sulphur : beans and peas, garlic, eggs, onion, meat 9red and white)
  • Lack of it may cause hair loss, bad posture, osteoporosis and poor nails

TRACE or MICRO MINERALS

Iron

  • Iron is needed by the body for blood transportation to your lungs, healthy blood makes you work faster and you feel healthier plus it gives you energy as well, not feeling weak. It normalizes the level of your hemoglobin which is crucial to the functioning of your blood.
  • Foods that are rich in Iron -- are foods like like red meat, beef, eggs, beans potatoes, dried fruits like raisins, potatoes, broccoli, wheat
  • Lack in iron cause fatigue and lack of coordination of mind and body

Zinc

  • Zinc is very helpful for your overall immune system  because it helps fights the invasion of other destructive elements of your body and it make sure your immunity is to a level that can fight infections with your body
  • Foods that are rich in Zinc are pork, meat products, lamb beef and some legumes like peas, beans and peanuts
  • Lack of zinc in diet causes low immunity

Manganese

  • Manganese helps the functioning of the body in terms of connective tissues like bones, blood -- clotting and hormones. It helps to regulate the sugar in your body and helps as well in metabolism. It is necessary for the brain to function well, because it is helpful in the functioning of the nerves.
  • Foods that are rich in manganese: nuts, seeds, oats, wheat -- bulgur, buckwheat, whole grains and pineapples.
  • Lack of it may you might suffer from : infertility, bone malformation, weakness, and seizures

Iodine

  • Iodine is included as trace minerals. It is essential for the proper functioning of your thyroid system plus it is good for your proper growth as well as development. Hypo or hyperthyroidism are consequences of lack of this mineral.
  • Foods that are rich in iodine includes seafood -- all the foods we can get form the seas are rich in Iodine. Also available in iodized salts, spinach, squash, sesame seeds, kelp, garlic, lima beans. Sometimes bakeries add iodized salts in bread so you can also get it from there.
  • Lack of it may cause hypo or hyperthyroidism plus problems of total development and growth.

Copper

  • Copper is a kind of trace mineral which is found in our body and we can get it from natural foods and fortified foods as well. Just like Iron, copper is very useful in the formation of our blood and the proper functioning of it -- including blood vessels, and formation of hemoglobin. It is also helpful in total immune system.
  • Foods that are rich in Copper -- all shellfish plus oyster, nuts, beans, potatoes plus liver and kidney are a rich source of it. You can also eat green leafy veggies to have enough of it plus dried fruits, pepper (black) cocoa and some dried prunes.
  • Lack of copper may caused anemia and osteoporosis, but large amount of it in the body is poisonous.

Selenium

  • Selenium is very important in our body as it helps antioxidants to protect us and extend immunity . It helps protects our body from poisonous substances. It is very helpful in treating semen deficiency for males
  • Foods that are rich in selenium -- Vegetables -- green leafy and plants are the sources of selenium, liver, chicken, eggs, shellfish, fish and other kinds of fishes plus garlic are rich in selenium. Breads which are enriched and wheat germ are also rich in selenium.
  • If you lack selenium, you might suffer from abnormality form heart muscles, if you suffer form over dosage you may suffer from lose hair, nail problems and stress

Molybdenum

  • Molybdenum is essential in the proper transporting of blood in the body and it is involved in synthesis of protein in our body.
  • Foods that are rich in molybdenum are: barley, meat, legumes, dark green and leafy vegetables, seeds of sunflowers and all kind of beans -- lima beans is one.
  • It has been found out that esophageal cancer is link to lack of molybdenum. This mineral when combined with fluoride makes our teeth stronger. Plus it can help in the production of hemoglobin thus it prevents also anemia.

 

CAUTION : overdose of some minerals may cause poisoning and is bad for health, it is best to consult a doctor before taking mineral supplement and the recommended dosage.

 

Comments

    0 of 8192 characters used
    Post Comment

    • SUSIE DUZY profile image

      SUSIE DUZY 6 years ago from Delray Beach, Florida

      Thank you for this good information

    • StephenSMcmillan profile image

      StephenSMcmillan 6 years ago

      Thanks for this hub, Great job.

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Thank you Money I miss you Money, I will link yours to mine as well, Maita

    • Money Glitch profile image

      Money Glitch 7 years ago from Texas

      Hi Maita, Just wanted you to know that I added a complimentary link on my hub called Vitamins Supplements for Male Menopause to this one. You have really done a great job on explaining the benefits of minerals here, hopefully my link will enhance your traffic to this hub. Thanks so much for sharing your wisdom on this subject. :)

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      thanks loveofnight, Maita

    • loveofnight profile image

      loveofnight 7 years ago from Baltimore, Maryland

      wow......cracking write-up

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi Daniel, thank you, remove the beers, hehe, Can I have some, try Corona beer, hehe, moderation is good, Maita

    • festersporling1 profile image

      Daniel Christian 7 years ago from Los Angeles, CA

      Ahhhh. If only my fridge looked like that and had less beer, pizza and ice cream.

      No, I am actually pretty healthy, but not that healthy. :)

      Daniel

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi tal g mel, Vitmain D is necessary for the body and it is not a mineral thanks,

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Gojijuicegoodnes,, thanks and yes you're right, we need to get our nutrients from fresh foods, those who will be rotten, foods that are forever preserved are not good! maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Thnaks tweetter, you reminded me I need a twitter account, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Thank you Tony, hmm little star that hopes to twinkle once in awhile is good, Maita

    • tonymac04 profile image

      Tony McGregor 7 years ago from South Africa

      A very helpful and informative Hub. Thanks Maita - you are a star, really!

      Love and peace

      Tony

    • tweetter profile image

      tweetter 7 years ago

      great article, it can be seen from the hubscore, thanx@@@@

    • GojiJuiceGoodness profile image

      GojiJuiceGoodness 7 years ago from Roanoke, Virginia

      It's always best to get your nutrients from food!

    • GojiJuiceGoodness profile image

      GojiJuiceGoodness 7 years ago from Roanoke, Virginia

      Awesome hub! You've got some good advice here.

    • tal g mel profile image

      tal g mel 7 years ago

      HI,what about vitamin D?

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi Tony, yes I can be free hehe, better noy drink Heineken then! Thanks, maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      thank you GH, how are you, I am glad you're back!

    • GeneralHowitzer profile image

      Gener Geminiano 7 years ago from Land of Salt, Philippines

      Just comeback to rate it my dear pdh...

    • GeneralHowitzer profile image

      Gener Geminiano 7 years ago from Land of Salt, Philippines

      Whoa, great great Hubs here eh, representing the Philippines well in the contest... I hope you all the best Maita...

    • tony0724 profile image

      tony0724 7 years ago from san diego calif

      Maita I have decided that you are gonna be my dietary consultant. I had just one question though. Am I gonna have to give up Heinekens ?

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Thank you Ron, maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Thank you Mike, vitamins and minerlas are good for 50 and above according to researches! but the main thing is to always have a healthy diet! Maita

    • rprcarz50 profile image

      rprcarz50 7 years ago

      Great work on this Hub!

      thank you for your work !

      Ron

      As Always Also a2z50

    • Mike Lickteig profile image

      Mike Lickteig 7 years ago from Lawrence KS USA

      I've had to pay more attention to vitamins and minerals as I've gotten older. It is funny how much you body benefits through so little of some minterals. Thank you for sharing this, you have an amazing amount of good information here.

      Mike

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Thank you rachel B, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi Amber, thank you dear! maita

    • profile image

      Rachel B. 7 years ago

      Very informative article. I was glad to see quite a few of the foods I eat mentioned!

    • Amber Allen profile image

      Amber Allen 7 years ago

      Hi Maita

      This is a really well written hub full of such useful information. I've never heard of Molybdenum!

      Amber:)

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      thank you Mam Laurente! maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Thank you andromida, Maita

    • Teresa Laurente profile image

      Maria Teresa Rodriguez - Laurente 7 years ago from San Antonio, Texas, U.S.A.

      I love this, so much information. I never get tired reading materials for health journey. This I will keep too.

    • andromida profile image

      syras mamun 7 years ago

      Hi Maita, this hub really smells great-this is why this hub is becoming so popular.Thanks for great information. :)

    • Tammy Lochmann profile image

      Tammy Lochmann 7 years ago

      Great information I am going to share this one. Good Job Maita.

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      thank you dear! 2cute!

    • 2cute4yu profile image

      2cute4yu 7 years ago from Jonhsonville

      you should go on a diet if you think you that fat

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hey Mick, Thank you, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      thank you Cris, Maita

    • Micky Dee profile image

      Micky Dee 7 years ago

      Very good Maita!

    • carolina muscle profile image

      carolina muscle 7 years ago from Charlotte, North Carolina

      Nicely done, Maita!!

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      hi wolf, am glad for you, we are the same no prob here as well for me, thank you, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hey Dohn yes banana is the greatest by the way, you're right, and I add molybdenum today on the list, hehe, thnaks for dropping by always DOHN< I really appreciate it, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      hi kowality, thank you very much, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      hello, that's a very good compliment, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi astra, thank you dear, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi Quill, that's a very nice compliment, Thank you, and your words are always encouraging, I am always bless when you drop by here! it is a wonderful feeling when you are blessed, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi prasetio, thank you, teachers like you are great, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi sandy, thank you, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hey TinaV, thank you dear, that's a nice compliment, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi stir fry, thank you, I am glad you learned a lot from it, Maita

    • Stir Fry Guy profile image

      Stir Fry Guy 7 years ago from Fiery Wok, New Jersey

      After reading this, I learned so much about minerals in food and realize that I should be eating better. Thank you.

    • TINA V profile image

      TINA V 7 years ago

      This is an informative hub. You made a simple layout that the content is easy to understand. You also did a great job in writing a general “CAUTION” to your readers about the dangers of excessive use of these minerals.

      Have a great week!

    • Sandyspider profile image

      Sandy Mertens 7 years ago from Wisconsin, USA

      These are all important minerals to take. Thanks for the information.

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi Katrina, thank you, I had fun writing contest or without the contest! it is nice to see you tumblimg here again hehe, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      hey Sage, that's a compliment, thank you so much dear, Take care, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hey Money, I don't know about it before as well! Thank you dear, nice to see you around here again! I like your new avatar Money! sexy -- and with money hehe Maita

    • Money Glitch profile image

      Money Glitch 7 years ago from Texas

      Hhhhmmmm, I'm learning something new here, I have never heard of Molybdenum. Interesting! Thanks so much, Maita, for sharing your wisdom on foods that are rich in dietary minerals. :)

    • Katrina Ariel profile image

      Katrina Ariel 7 years ago from The Highlands of British Columbia, Canada

      Good job, Maita! Great to see how much research and writing you've done for the health contest.

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hey T, it is always a pleasure seeing you here, Thank you and Happy Monday to you, I bet you are enjoying March madness, take care, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      hi angel, your presence her is appreciated thank you, happy Monday am! Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi breakfastpop, thank you, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hey Kuya Dave, that's good for you, spiritual food is the best and we need it all, I hope you're doing good and blessings, Maita

    • Dave Mathews profile image

      Dave Mathews 7 years ago from NORTH YORK,ONTARIO,CANADA

      Ate' Maita how are you my sweet one. I love all of the information you provide me with Ate' For more that 50 years I had nobody to tell me these things. I have to tell you though, I have a sneaking suspicion that I've been feeding my body all of this nutrition without even knowing it, maybe not in the dosage required, but in the manner GOD wants for me for I let Him regulate my intake of what he thinks I need.

      KUYA Dave.

    • breakfastpop profile image

      breakfastpop 7 years ago

      Thanks so much for all this valuable information.

    • anglnwu profile image

      anglnwu 7 years ago

      A great list of minerals and what they can do for us. Love the breakdown of each and detailed explaination. Another helpful hub. Thanks, Maita.

    • Truth From Truth profile image

      Truth From Truth 7 years ago from Michigan

      Great hub Maita, helpful information. I totally agree with you about the salt. I used to have to much salt myself. I hope you had a good weekend.

    • Sage Williams profile image

      Sage Williams 7 years ago

      You never cease to amaze me. You are a wealth of knowledge. Your research is phenomenal.

      Great Job!

      Sage

    • prasetio30 profile image

      prasetio30 7 years ago from malang-indonesia

      Those are good information for us. And I believe those minerals useful for us. I also teach to my student in the science subject about this. thank you very much. Good work, Maita.

    • profile image

      "Quill" 7 years ago

      Great Hub as always and very informative and filled to the brim with goodness... smiles... thanks Maita

      Like you girl.. filled to the brim with goodness we love you

      Blessings and Hugs

    • Astra Nomik profile image

      Cathy Nerujen 7 years ago from Edge of Reality and Known Space

      This is a great hub on food advice. Glad I bookmarked this, you saved me buying a health guide!

    • Hello, hello, profile image

      Hello, hello, 7 years ago from London, UK

      Your research work is so comprehensive. Your are fantastic. Thank you for writing such good information.

    • kowality profile image

      kowality 7 years ago from Everywhere

      Well researched hub Maita. Thank you for this valuable information. As we get older, we need all the help we can get.

    • dohn121 profile image

      dohn121 7 years ago from Hudson Valley, New York

      Hello, Maita. I'm almost embarrassed to say that I've not heard of selenium! You did such a fantastic job on this hub by breaking down the benefits of each mineral and the lack thereof. I was told once that the banana is perhaps the most "complete fruit" as it has more vitamins and minerals than most other fruits in comparison. Wonderful work as usual! Salamat,

      Dohn

    • wolfpack5 profile image

      wolfpack5 7 years ago from Alberta Canada

      HI pdh, great hub and Im so glad I don't worry about what I eat. if the doctors said I had to stop eating greasy cheese burgers and pizza they better put me in the ground right now LOL.

      have a great day my friend :)