10 Foods High in Minerals

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Nuts are a healthy snack, containing iron, calcium, copper, zinc, selenium, and magnesium. They lower cholesterol, reduce disease risk, and improve health.

Nuts

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Beans and Lentils

Lentils and beans contain top minerals like copper, potassium, magnesium, phosphorus, zinc, and iron. Moderation is key to avoid gout, but they help reduce obesity, increase iron absorption, prevent breast cancer, and lower hypertension risk.

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"Dark leafy veggies offer 6 essential minerals, lower cholesterol, promote eye health, and boost bone health. Enjoy fresh or cooked with meat or in smoothies."

Dark Leafy Greens

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Fish is packed with essential nutrients like protein, selenium, calcium, potassium, phosphorus, and omega-3 fatty acids, which promote heart health, reduce inflammation, and alleviate arthritis symptoms.

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Seeds like flax, pumpkin, squash & sunflower contain 5 essential minerals. Eat 1-2 handfuls/day as they're calorie-dense. Pumpkin seeds boost energy, flax seeds reduce inflammation & wheat germ aids digestion.

Seeds

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Shellfish

Shellfish are rich in 5 important minerals, omega-3 fatty acids, and vitamin B12 for heart health. They promote strong bones and immune system.

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Mushrooms are a low-calorie food rich in essential minerals, antioxidants, and nutrients. They may lower the risk of disease and promote health.

Mushrooms

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Whole Grains

Whole grains contain essential minerals like zinc, iron, phosphorus, & selenium. High in carbs, moderate intake is advised. Benefits include controlling blood sugar, lowering bad cholesterol, reducing colon cancer risk

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Milk and yogurt have 4 essential minerals, including calcium for bone health. Opt for low-fat, unsweetened types for lower calories and cholesterol.

Milk and Yogurt

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Beef and Lamb

"Beef & lamb provide 4 essential minerals & easily absorbed iron, preventing anemia. Lean cuts=less cholesterol/calories. Zinc aids growth."

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