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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

 

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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.

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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.