What foods contain minerals? – Supplement minerals for the body

Minerals are one of the important nutrients that help the body ensure growth, bone strength, and regulate the cardiovascular system... To have a healthy body, develop normally, and reduce the risk of disease, we need to supplement these nutrients into the body. So what foods contain minerals? How should we balance them?

→ Refer to the article below for more details!

I. What are minerals? What are their effects on the body?

What are minerals? – Understanding minerals for the body

They are a group of minerals that do not produce energy but have important functions in the body. Minerals are divided into 2 types: macroelements and microelements. Specifically:

• Major elements: There are currently about 60 elements, including Ca, P, Mg, K, Na
• Trace elements: I, F, Cu, Co, Mn, Zn…

Each mineral has different functions for the body.

Effects of minerals on the body

Some outstanding functions of minerals for the body include:

→ Helps in bone growth and strength: Ca, P, Mg are components of bones and teeth. They also participate in the structure of brain muscles.

→ Regulates the cardiovascular system, blood circulation, and digestion

→ Participates in important chemical reactions of the body: Fe helps synthesize hemoglobin, participates in the composition of many oxidizing enzymes in cellular respiration. Iodine deficiency will cause goiter...

→ Is a component that makes up protein and fat: P is a "key" component involved in the metabolism of protein, lipid, glucid, tissue cell respiration, and nerve functions.

→ Maintain balance of body fluids

It can be seen that if just one of the necessary minerals is lacking, the body will be unbalanced and many problems will appear.

II. What foods contain minerals?

What foods contain minerals? Here are the Top 5 foods that are richest in minerals and best for the body:

1. Nuts and seeds

Nuts and seeds provide a lot of minerals, rich in Mg, Zn, Mn, Cu, P... Adding some specific information about the mineral content in some fruits:

• One Brazil nut provides 174% of the body's daily requirement of Selenium
• 28 grams of pumpkin seeds provide 40% of daily Mg needs

In addition to eating fruits and seeds directly, we can completely process them into many other cakes and jams.

2. Shellfish

All types of shellfish such as oysters, clams, snails, mussels, clams, etc. contain a lot of Selenium, Zn, Cu, Fe, etc. In particular, Zn is one of the minerals necessary for immune function, DNA production, cell division and protein production. Deficiency can also reduce immune response, hinder growth and increase the risk of infection.

Experts also recommend: Pregnant and lactating women, people with gastrointestinal diseases, people taking certain medications, adolescents and the elderly are all at risk of Zn deficiency.

3. Minerals are abundant in animal organs.

Did you know that animal organs are listed as the food source richest in minerals? According to research: 85 grams of beef liver provides 55% Selenium, 41% Zinc, 31% Iron, 33% Phosphorus needed by the body.

In addition to being rich in minerals, animal organs also contain a lot of Protein and Vitamins, such as: Vitamin B12, Vitamin A, Folate.

4. What foods contain minerals? – Cruciferous vegetables!

Cruciferous vegetables contain the highest mineral content of all vegetables. Of all cruciferous vegetables, the highest is sulfur – a mineral that plays a role in cellular function, plays an important role in DNA production, detoxification and Glutathione synthesis. In addition, these vegetables are also rich in Mg, K, Mn, Ca.

Some cruciferous vegetables rich in minerals include: Broccoli, kale, cabbage, watercress...

5. Eggs

This is one of the foods that is quite "familiar" with Vietnamese family meals. There are many restrictions on eating egg yolks because of concerns about cholesterol content causing cardiovascular problems, but in fact, this is a food that contains a lot of vitamins, minerals, and beneficial compounds.

Eggs contain high levels of Fe, P, Zn, and Selenium. Eggs also contain many vitamins, healthy fats, antioxidants, and proteins.

What foods contain minerals? – Hopefully you have the answer after reading this article from NanoFrance. Try to balance the above foods in your daily meals. Don’t forget to regularly follow our website to update more interesting information!