10 mineral-rich foods your body needs

Your body needs minerals for the proper maintenance of your bones, muscles, heart and brain. They are also important in producing enzymes and hormones.

10 foods rich in minerals:


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Beans are high in iron and zinc. They are a powerful food to prevent anemia due to lack of iron. Combine with foods containing vitamin C to improve mineral absorption.

They also provide other minerals such as calcium, magnesium, phosphorus, potassium, manganese, and copper. Adding minerals to protein, folate, and fiber, super beans!


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Sardines are an excellent source of beneficial nutrients: protein, Omega-3, vitamin B-12, calcium and other beneficial minerals such as: iron, magnesium, potassium, zinc and phosphorous.


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Eggs are loaded with vitamins, minerals, high-quality proteins, good fats and other nutrients. The minerals they provide are: iron, calcium, zinc, potassium, magnesium, phosphorus, iodine and selenium.

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Walnuts, almonds and peanuts

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Walnuts, almonds and peanuts give you calcior, magnesium, iron, zinc, manganese, copper, selenium, potassium and phosphorous. They are also carriers of antioxidants, good fats for your heart, protein and fiber.


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Seeds like flaxseed, chia, hemp and pumpkin bring you magnesium, manganese, copper, phosphorous and zinc. They also contain protein, fiber, omega-3 and omega-6 fats.

Cruciferous vegetables

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Broccoli, cauliflower, kale, cabbage, and watercress all contain sulfur compounds known as glucosinolates that account for their somewhat bitter taste and pungent odor. They have an effect similar to antibiotics and help prevent bacterial, viral, and fungal infections in the intestines and other parts of the body.

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In addition to sulfur, crucifers are a good source of magnesium, potassium, manganese and calcium.


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Avocados bring you magnesium, potassium, manganese and copper. Potassium helps with good muscle contraction and nerve function. Magnesium the function of muscles and the nervous system, blood sugar levels, and blood pressure.

This green fruit also provides healthy fats, fiber, vitamins and antioxidants.


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Dairy is a good source of calcium and protein.

Yogurt offers several important nutrients, such as protein and calcium. Yogurt also contains live bacterial content that can help increase the diversity of microbiota in the intestine.

In addition to calcium, as well as other minerals that yogurt provides are: potassium, phosphorous, zinc and selenium.

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Strawberries, blueberries, blackberries and raspberries are loaded with antioxidants, but not only that, in addition to vitamins and fiber, they give you minerals like potassium, magnesium and manganese.

Green leaves

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Quelites, spinach, chard, lettuce, kale and arugula are some of the green leaves that give you iron, potassium, calcium, manganese and copper. Without forgetting that they provide fiber, vitamins, antioxidants and proteins.



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