Minerals in Foods

The following table lists a range of good food sources for the nutrient minerals.

**Minerals: Food Sources**
Calcium	Chromium	Manganese
Yogurt Canned sardines Milk Cheese Tofu Salmon Nuts Root vegetables	Corn kernels Beef Apples Sweet potatoes Eggs Mushrooms cheese	Tea Raisins Spinach Carrots Broccoli Liver Nuts
Magnesium	Copper	Selenium
Peanuts Bananas Avocados Milk Collard greens Legumes Brown rice	Oysters Lobster Beef liver Avocados Potatoes Nuts Legumes	Organic meats Seafood Lean beef Chicken Brazil nuts Onions Tomatoes
Phosphorus	Iodine	Zinc
Beef liver Yoghurt Chicken Milk Eggs Soy products Nuts	Iodized table salt Milk Eggs Cheese Nuts Pineapple Fish	Oysters Dark meat turkey Lean meats Beans Almonds Other nuts Wholegrain products
Potassium	Iron
Avocados Bananas Potatoes Milk Beans Soy flour Nuts Green leafy vegetables	Beef liver Blackstrap molasses Raisins Beans Spinach Raw clams Shellfish Nuts

References

Bland, J. 1996, Contemporary Nutrition. J & B Associates.

Davies, S. and A. Stewart., 1997, Nutritional Medicine. Pan.

Holden, S., Hudson, K., Tilman, J. & D. Wolf, 2003, The Ultimate Guide to Health from Nature. Asrolog Publication.

Pressman, A. and S. Buff, 2000, The Complete Idiot's Guide to Vitamins and Minerals. (2nd Ed.) Alpha Books.

Soothill, R. 1996, The Choice Guide to Vitamins and Minerals. A Choice Book Publication.

Sullivan, K. 2002, Vitamins and Minerals: A Practical Approach to a Health Diet and Safe Supplementation. Harper Collins.

There is quite reasonable variety in food sources for each mineral. This enables people with food allergies and sensitivities to avoid foods they must, yet still find foods they can use to meet their nutritional requirements.

The very best way to satisfy nutritional requirements is from a balanced diet of whole foods, preferably organic. Unless you can be sure of the nutritional soundness of both your diet and the individual foods you consume, we highly recommend Total Balance as the source for all your vitamin and mineral supplement needs.

Minerals in Foods

Calcium

Chromium

Manganese

Magnesium

Copper

Selenium

Phosphorus

Iodine

Zinc

Potassium

Iron

References