Nutritious Foods with Minerals C-Z

Eat Foods Naturally High in Minerals to Stay Healthy

Learn about the health benefits of nutritious foods with minerals C-Z and how they can help treat a variety of medical conditions or ease symptoms from chronic diseases by eating the right foods. Most health problems are often due to vitamin deficiencies or not getting enough nutrients in your diet. Eating the right foods that are naturally high in minerals can reduce the risk of disease, cure skin disorders, boost your immune system and much more so you can live a long and healthy life.

Health Benefits of Calcium (RDA 1000 mg)

Builds and protects bones and teeth. Helps with muscle contractions and relaxation, blood clotting, and nerve impulse transmission. Plays a role in hormone secretion and enzyme activation. Helps maintain healthy blood pressure

Learn more

  • Figs
  • Rhubarb
  • Fortified juices
  • Broccoli
  • Kale
  • Spinach
  • Swiss chard
  • Collard greens
  • Rhubarb
  • Parmesan cheese
  • Cottage cheese
  • Yogurt
  • Milk
  • Whey protein
  • Poppy seeds
  • Sesame seeds
  • Celery seeds
  • Chia seeds
  • Wing beans
  • White beans
  • Lentils
  • Almonds
  • Amaranth
  • Edamame
  • Tofu
  • Fortified soy milk
  • Fortified almond milk
  • Fortified rice milk
  • Fortified cereals
  • Fortified flour
  • Fortified cornmeal
  • Fortified breads
  • Fortified crackers
  • Fortified tortillas

CHLORIDE

Health Benefits of Chloride (RDA) 2.3 g

Balances fluids in the body. A component of stomach acid, essential to digestion

  • Beef liver
  • Pork loin
  • Duck meat
  • Egg noodles
Toggle Content
  • Macadamia nuts
  • Rice
  • Oat bran
  • Cornmeal
  • Grout buckwheat
  • yeast
  • Fortified cereals
  • Soybeans
  • Black eyed cowpeas
  • Navy beans
  • Black beans
  • Lentils
  • Edamame
  • Sunflower seeds
  • Chickpeas
  • Edamame
  • Green peas
  • Kidney beans
  • Pinto beans

CHROMIUM

Health Benefits of Chromium (RDA 35 mcg)

Enhances the activity of insulin, helps maintain normal blood glucose levels, and is needed to free energy from glucose

  • Oranges
  • Apples
  • Broccoli
  • Potatoes
  • Red Meats
  • White meats
  • Poultry
  • Fish
  • Eggs
  • Cereals
  • Whole grains
  • Nutritional brewers yeast

COPPER

Health Benefits of Copper (RDA 900 mcg)

Plays an important role in iron metabolism and immune system. Helps make red blood cells, processing of cholesterols, connective tissue and some important enzymes

  • Shitake mushrooms
  • Spinach
  • Kale
  • Swiss chard
  • Cocoa
  • Spirulina
  • Liver
  • Oysters
  • Lobster
  • Shellfish
  • Almonds
  • Cashews
  • Sesame seeds
  • Beans
  • Black pepper

FLUORIDE

Health Benefits of Fluoride (RDA) 3.5 mg

Encourages strong bone formation. Keeps dental cavities from starting or worsening. Fluoride is not a daily supplement that is usually consumed, but is naturally found in water, soil, plants, rocks and air, however it is an additive in some toothpastes and mouth washes.

IODINE

Health Benefits of Iodine (RDA 150 mcg)

Part of thyroid hormone, which helps set body temperature and influences nerve and muscle function, reproduction, and growth. Prevents goiter and a congenital thyroid disorder. Iodine is found in salt, some processed foods and seafoods.

IRON

Health Benefits of Iron (RDA 8 mg)

Helps hemoglobin in red blood cells and myoglobin in muscle cells ferry oxygen throughout the body. Needed for chemical reactions in the body and for making amino acids, collagen, neurotransmitters, and hormones

  • Spinach
  • Cauliflower
  • Sweet Potato
  • Mushrooms
  • Almonds
  • Peanuts
  • Walnuts
  • Pecans
  • Whole Grains
  • Green Beans
  • Soybeans
  • Blue Cheese
  • Camembert Cheese
  • Cheddar Cheese
  • American Cheese¬†

MAGNESIUM

Health Benefits of Magnesium (RDA 370 mg)

Needed for many chemical reactions in the body Works with calcium in muscle contraction, blood clotting, and regulation of blood pressure. Helps build bones and teeth

  • Asparagus
  • Spinach
  • Kale
  • Arugula
  • Beets
  • Brussel Sprouts
  • Broccoli
  • Okra
  • Turnip Greens
  • Tomatos
  • Oranges
  • Grapefruit
  • Lemons
  • Limes
  • Papaya
  • Bananas
  • Avocado
  • Walnuts
  • Flax Seeds
  • Bread
  • Pasta
  • Fortified Grains
  • Cereals
  • Wheat Germ
  • Beans
  • Peas
  • Lentils
  • Black-eyed Peas
  • Chickpeas

MANGANESE

Health Benefits of Manganese (RDA 2 mg)

Helps form bones. Helps metabolize amino acids, cholesterol, and carbohydrates

  • Fortified Cereals
  • Fortified Nutritional Yeast
  • Sardines
  • Clams
  • Trout
  • Salmon
  • Tuna
  • Eggs
  • Beef Steak
  • Chicken Liver & Kidneys
  • Beef Liver & Kidneys
  • Lamb Liver & Kidneys
  • Fortified Soy milk
  • Yogurt
  • Whole Milk
  • Swiss Cheese

MOLYBDENUM

Health Benefits of Molybdenum (RDA 45 mcg)

Part of several enzymes, one of which helps ward off a form of severe neurological damage in infants that can lead to early death

  • Chili peppers
  • Sweet yellow peppers
  • Thyme
  • Parsley
  • Mustard spinach
  • Kale
  • Broccoli
  • Brussels sprouts
  • Kakadu plum
  • Acerola cherries
  • Rose Hips
  • Guava
  • Blackcurrants
  • Kiwis
  • Lemons
  • Lychees
  • American persimmon
  • Papaya
  • Strawberries
  • Oranges

PHOSPHORUS

Health Benefits of Phosphorus (RDA 700mg

Helps build and protect bones and teeth. Part of DNA and RNA. Helps convert food into energy. Part of phospholipids, which carry lipids in blood and help shuttle nutrients into and out of cells

  • Wild salmon
  • Rainbow trout
  • Herring
  • Sardines
  • Mackerel
  • Halibut
  • Tuna
  • Cod liver oil
  • Egg yolks
  • Fortified soy Milk

POTASSIUM

Health Benefits of Potassium (RDA 4.7 g)

Balances fluids in the body. Helps maintain steady heartbeat and send nerve impulses. Needed for muscle contractions. A diet rich in potassium seems to lower blood pressure. Getting enough potassium from your diet may benefit bones

  • Red sweet pepper
  • Turnip greens
  • Beet greens
  • Butternut squash
  • Broccoli
  • Mustard greens
  • Asparagus
  • Swiss chard
  • Collards
  • Spinach
  • Mamey sapote
  • Avocado
  • Mango
  • Kiwifruit
  • Blackberries
  • Black currents
  • Cranberries
  • Olives
  • Apricots
  • Rasberries
  • Sunflower seeds
  • Almonds
  • Hazelnuts
  • Pine nuts
  • Peanuts
  • Brazil nuts
  • Pistachios
  • Pumpkin seeds
  • Pecans
  • Cashew nuts
  • Abalone
  • Goose meat
  • Atlantic salmon
  • Rainbow trout
  • Snails
  • Crayfish
  • Fish roe
  • Octopus
  • Lobster
  • Cod

SELENIUM

Health Benefits of Selenium (RDA 55 mcg)

Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Helps regulate thyroid hormone activity

  • Red sweet pepper
  • Turnip greens
  • Beet greens
  • Butternut squash
  • Broccoli
  • Mustard greens
  • Asparagus
  • Swiss chard
  • Collards
  • Spinach
  • Mamey sapote
  • Avocado
  • Mango
  • Kiwifruit
  • Blackberries
  • Black currents
  • Cranberries
  • Olives
  • Apricots
  • Rasberries
  • Sunflower seeds
  • Almonds
  • Hazelnuts
  • Pine nuts
  • Peanuts
  • Brazil nuts
  • Pistachios
  • Pumpkin seeds
  • Pecans
  • Cashew nuts
  • Abalone
  • Goose meat
  • Atlantic salmon
  • Rainbow trout
  • Snails
  • Crayfish
  • Fish roe
  • Octopus
  • Lobster
  • Cod

SODIUM

Health Benefits of Sodium (RDA 2,300 mg)

Balances fluids in the body. Helps send nerve impulses. Needed for muscle contractions. Impacts blood pressure; even modest reductions in salt consumption can lower blood pressure

  • Red sweet pepper
  • Turnip greens
  • Beet greens
  • Butternut squash
  • Broccoli
  • Mustard greens
  • Asparagus
  • Swiss chard
  • Collards
  • Spinach
  • Mamey sapote
  • Avocado
  • Mango
  • Kiwifruit
  • Blackberries
  • Black currents
  • Cranberries
  • Olives
  • Apricots
  • Rasberries
  • Sunflower seeds
  • Almonds
  • Hazelnuts
  • Pine nuts
  • Peanuts
  • Brazil nuts
  • Pistachios
  • Pumpkin seeds
  • Pecans
  • Cashew nuts
  • Abalone
  • Goose meat
  • Atlantic salmon
  • Rainbow trout
  • Snails
  • Crayfish
  • Fish roe
  • Octopus
  • Lobster
  • Cod

SULFUR

Health Benefits of Sulfur (RDA Unknown)

Helps form bridges that shape and stabilize some protein structures. Needed for healthy hair, skin, and nails

  • Red sweet pepper
  • Turnip greens
  • Beet greens
  • Butternut squash
  • Broccoli
  • Mustard greens
  • Asparagus
  • Swiss chard
  • Collards
  • Spinach
  • Mamey sapote
  • Avocado
  • Mango
  • Kiwifruit
  • Blackberries
  • Black currents
  • Cranberries
  • Olives
  • Apricots
  • Rasberries
  • Sunflower seeds
  • Almonds
  • Hazelnuts
  • Pine nuts
  • Peanuts
  • Brazil nuts
  • Pistachios
  • Pumpkin seeds
  • Pecans
  • Cashew nuts
  • Abalone
  • Goose meat
  • Atlantic salmon
  • Rainbow trout
  • Snails
  • Crayfish
  • Fish roe
  • Octopus
  • Lobster
  • Cod

ZINC

Health Benefits of Zinc (RDA 10 mg)

Helps form many enzymes and proteins and create new cells. Frees vitamin A from storage in the liver. Needed for immune system, taste, smell, and wound healing. When taken with certain antioxidants, zinc may delay the progression of age-related macular degeneration

  • Red sweet pepper
  • Turnip greens
  • Beet greens
  • Butternut squash
  • Broccoli
  • Mustard greens
  • Asparagus
  • Swiss chard
  • Collards
  • Spinach
  • Mamey sapote
  • Avocado
  • Mango
  • Kiwifruit
  • Blackberries
  • Black currents
  • Cranberries
  • Olives
  • Apricots
  • Rasberries
  • Sunflower seeds
  • Almonds
  • Hazelnuts
  • Pine nuts
  • Peanuts
  • Brazil nuts
  • Pistachios
  • Pumpkin seeds
  • Pecans
  • Cashew nuts
  • Abalone
  • Goose meat
  • Atlantic salmon
  • Rainbow trout
  • Snails
  • Crayfish
  • Fish roe
  • Octopus
  • Lobster
  • Cod

© 2020 ageofnutrition.com All rights reserved.