The Source of Minerals in Foods

The Source of Minerals in Foods

 The human body always need the minerals, vitamin and other substance, but the vitamin source we already known about it, now i want to tell about source of minerals in foods. So the minerals in body has Calcium (Ca) , Copper (Cu) , Iodine (I) , Iron (Fe) , Magnesium (Mg) , Manganese (Mn) , Phosphorous (P) , Potassium (K) , Selenium (Se) , Sodium (Na) and Zinc (Zn). Now here it is about source:

1. Calcium (Ca)

 

source image by: umd.spoonuniversity.com

Top source of calcium include:

• Milk ( low - or non-fat varieties are best if you are watching your fat intake)
• Yogurt
• Cheese
• Green leafy vegetables , such as spinach, kales , broccoli , bok choy , collards and Chinese cabbage 
• Tofu
• Canned salmon or any fish with bones
• Calcium-fortified juices 

2.Copper (Cu)

 

source image by: food4lesschatham.com

Top source of copper include:

• Navy beans or Black turtle beans
• Mushrooms 
• Nuts such as Buckwheat

3. Iodine (I)

source image by: dreamstime.com

 Top source of iodine include:

• Corn
• Broccoli
• Green pepper or red pepper 
• Asparagus 

 4.Iron (Fe)

source image by: darwinian-medicine.com

Top source of iron include:

• Animal liver, kidney and heart
• Oysters
• Iron-fortified bread and cereal
• Lean red meat
• Nuts 
• Egg yolks
• Dried beans and legumes 
• Blackstrap molasses
• Dried fruit
• Dark leafy green vegetables
• Foods cooked in an iron skille

5.Magnesium (Mg)

source image by: medicalnewstoday.com

Top source of magnesium include:

• Bread and cereal
• Oats 
• Wheat

6.Manganese (Mn)

source image by: aicr.org

Top source of manganese include:

• Leafy green vegetable 
• Bananas 
• Cucumber
• Tomatoes 

7.Phosphorous (P)

source image by: womenshealthmag.com

Top source of phosphorous include:

• Milk 
• Yogurt
• Cheese
• Tofu
• Any fish with bones 

8.Potassium (K)

source image by: en.wikipedia.org

Top source of potassium include:

• Fish, such as salmon, flounder, cod and sardines
• Meat, such as beef and chicken
• Peas 
• Lima beans 
• Tomatoes 
• Potatoes (especially their skins)
• Leafy green vegetables
• Citrus fruits 
• Bananas
• Melon
• Dried fruit
• Nuts
• Chocolate

9.Selenium (Se)

source image by : sekapporchard.com

Top source of selenium include:

• Fish and shelifish
• Red meat (beef , lamb), chicken and liver  
• Grains
• Eggs
• Garlic
• Brewer's yeast and wheat germ

10.Sodium

 

source image by : thetable.homechef.com

Top source of sodium include:

• Salt (especially)

11.Zinc (Zn)

 

source image by: wonderopolis.org

Top source of zinc include:

• Beef , pork and lamb
• Dark meat of chicken
• Fish and shelifish (especially oysters)
• Dairy products
• Peanuts and peanut butter 
• Legumes 

Good luck and Healthy 

 

Source by : Vitamin 101

 

SHARE THIS