Minerals in Food - Where to Get Them and What You Need Them For

Minerals in food

Essential minerals are among the top five families of nutrients that support brain development, digestion and the immune system, vitality and growth. Therefore, their consumption is essential for the proper functioning of the body and overall health. Although the easiest way is to take supplements, nothing beats fulfilling the nutrient requirement through food intake. Let's discuss foods that are rich in minerals.

Foods Rich in Minerals


Let's start with the intake of magnesium, which participates in more than 300 reactions in the body. It is essential for the transmission of nerve impulses, muscle relaxation, and energy production inside cells, reducing fatigue. Foods rich in magnesium include whole grains, legumes, oilseeds, cocoa, etc.

Foods rich in magnesium


Another essential mineral is iron, which is a component of haemoglobin. It allows the transport of oxygen and its fixation by the muscles. Anemia is a condition of iron deficiency that results in severe fatigue and a weakened immune system. Foods rich in iron include white and red meats, liver, dried fruits, shellfish, legumes, etc.

Ideally, these foods rich in iron, if combined with vitamin-rich foods (citrus fruits, for example), promote iron assimilation. On the contrary, foods like tea prevent its assimilation and should be avoided.

Foods rich in iron


Responsible for the action of hundreds of enzymes in the body, zinc is an essential component, strengthening immunity and reducing fatigue. It does it by supporting the metabolism of carbohydrates.

Seafood and meat, such as oysters, liver, meat, shellfish, are rich in zinc. The food that decreases its intestinal absorption is caffeine, and therefore, it should be avoided.

Food rich in zinc

Calcium and Phosphorus

Calcium and Phosphorus are used to manufacture living matter and enter its composition. Calcium is an essential constituent of bones and teeth and comes into play in many reactions of the body cells. Its major role is in nerve impulses and muscle contraction. Associated with Phosphorus, it participates in the mineralization of the skeleton. The food sources of calcium include milk, watercress, parsley, hazelnuts, dried fruits, other dairy products (yogurts and cheese, ice cream, etc.), shellfish, green beans, egg yolk and fresh vegetables.

Besides being rich in dairy products, Phosphorus is present in oleaginous fruits, pulses, chocolate, and seafood, such as sardines, tuna, mollusks and crustaceans, meats and fish.

These were some of the essential minerals essential for the body and the food sources enriched with them. One of the best ways to fulfill the necessary nutrient requirement is through the intake of supplements!

Now that you know the food sources rich in minerals, let’s discuss some of the herbs that contain them!

Foods rich in calcium and phosphorus

Herbs Rich in Minerals

Horsetail, a Plant Rich in Minerals

Horsetail is a very old, small perennial herb that multiplies with the help of spores. It is especially appreciated for its high concentration of minerals.

Horsetail is highly mineralized. It can be used as a tincture, decoction or capsule. This plant contains a high proportion of silica, calcium and potassium. It brings real benefits in the following ways:

  • Thanks to the synergistic action of its active ingredients, the plant considerably improves the skin, hair and nail condition.
  • It promotes hair growth and fortification.

Note that horsetail extracts are also available in capsule form for those who struggle with herbal teas and tinctures.



Nettle is a plant belonging to the Urticaceae family. It is rich in mineral elements, such as iron, magnesium, silica, calcium, potassium, etc. It is also rich in trace elements, including copper, zinc, sulfur, manganese, nickel.

Besides these minerals, it is a good source of vitamins B, A, C, E and K and natural nitrogen compounds, such as vegetable proteins. It is rich in iron and is beneficial for the blood and cardiovascular system, excellent mineralizing and strengthening.


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