What food has lot of minerals in it?

There are many foods that are rich in minerals, but here are some examples with specific minerals they are known for:

High in Calcium:

* Dairy Products: Milk, yogurt, cheese

* Leafy Greens: Spinach, kale, collard greens

* Fortified Foods: Orange juice, plant-based milk alternatives

* Sardines, Salmon (with bones)

High in Iron:

* Red Meat: Beef, lamb

* Poultry: Chicken, turkey

* Legumes: Lentils, beans, chickpeas

* Fortified Cereals: Oatmeal, breakfast cereals

* Spinach, Other Leafy Greens

High in Potassium:

* Bananas: A classic source

* Sweet Potatoes: High in fiber and vitamins too

* Avocados: Also rich in healthy fats

* Tomatoes: Versatile and a good source

* Beans and Legumes: Great for plant-based diets

High in Magnesium:

* Dark Leafy Greens: Spinach, kale, chard

* Nuts and Seeds: Almonds, cashews, pumpkin seeds

* Avocados: Another versatile source

* Black Beans: A good source of both magnesium and iron

* Salmon: Fatty fish are a good source of magnesium

High in Zinc:

* Oysters: The champion of zinc content

* Beef: Red meat is a good source

* Nuts and Seeds: Pumpkin seeds, cashews

* Beans and Legumes: Lentils, chickpeas

* Fortified Cereals: Oatmeal, breakfast cereals

Other Foods with High Mineral Content:

* Seafood: Fish, shellfish, seaweed

* Whole Grains: Brown rice, quinoa, oats

* Dried Fruits: Dates, raisins, figs

* Dark Chocolate: Opt for high cocoa content (70% or more)

Remember, a balanced diet is key to getting all the minerals your body needs. It's best to vary your food choices and include a variety of different foods from all food groups.

For more specific information about individual minerals and their sources, I recommend consulting a nutritionist or a reliable online resource.