What food gives us minerals?

Many foods provide us with essential minerals! Here's a breakdown by mineral type:

Calcium:

* Dairy products: Milk, yogurt, cheese

* Leafy green vegetables: Spinach, kale, collard greens

* Fortified foods: Some plant-based milk alternatives, orange juice

* Other sources: Sardines, almonds, tofu

Iron:

* Red meat: Beef, lamb, pork

* Poultry: Chicken, turkey

* Fish: Salmon, tuna

* Legumes: Beans, lentils

* Fortified foods: Cereals, breads

* Other sources: Spinach, kale, dried fruits

Magnesium:

* Nuts and seeds: Almonds, cashews, pumpkin seeds, sunflower seeds

* Leafy green vegetables: Spinach, kale, chard

* Whole grains: Brown rice, quinoa, oats

* Avocado

* Black beans

* Dark chocolate

Potassium:

* Bananas

* Avocados

* Sweet potatoes

* Beans

* Tomatoes

* Dairy products: Milk, yogurt

* Salmon

Sodium:

* Processed foods: Canned soups, frozen dinners, fast food

* Table salt

* Dairy products: Cheese, yogurt

* Processed meats: Salami, bacon

Zinc:

* Red meat: Beef, lamb, pork

* Poultry: Chicken, turkey

* Seafood: Oysters, crab, lobster

* Beans

* Nuts and seeds: Pumpkin seeds, cashews

* Whole grains

Other minerals:

* Phosphorus: Dairy products, meat, fish, eggs, beans, nuts

* Selenium: Brazil nuts, tuna, sardines, eggs, beef

* Iodine: Seaweed, iodized salt, dairy products, fish

* Copper: Liver, nuts, seeds, whole grains

* Manganese: Nuts, legumes, whole grains, tea

Important note: The best way to ensure you get all the minerals you need is to eat a varied and balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein. If you have concerns about your mineral intake, talk to your doctor or a registered dietitian.