Food Sources
of Mineral Nutrients

Here is a list of good food sources for a number of important minerals that are an essential part of good nutrition.

Calcium

Almonds, figs, beans, carrots, pecans, raisins, brown rice, apricots, garlic, dates, spinach, sesame seeds, brazil nuts, cashews, papaya, avocados, celery.

Chromium

Brewers yeast, clams, cheese, corn oil, whole grains.

Copper

Soy beans, Brazil nuts, bone meal, raisins, legumes, seafoods, black strap molasses.

Iodine

Kelp, dulse, beets, celery, lettuce, Irish moss, grapes, mushrooms, oranges.

Iron *

Kelp, raisins, figs, beets, soy beans, bananas, asparagus, carrots, cucumbers, sunflower seeds, parsley, grapes, watercress.

Magnesium

Honey, almonds, tuna, kelp, pineapple, pecans, green vegetables.

Manganese

Celery, bananas, beets, egg yolks, bran, walnuts, pineapples, asparagus, whole grains, leafy green vegetables.

Phosphorus

Mushrooms, cashews, oats, beans, squash, pecans, carrots, almonds.

Potassium

Spinach, apples, tomatoes, strawberries, bananas, lemons, figs, celery, mushrooms, oranges, papaya, pecans, raisins, pineapple, rice, cucumbers, Brussels sprouts.

Sodium

Turnips, raw milk, cheese, wheat germ, cucumbers, beets, string beans, seafoods, lima beans, okra, pumpkins.

Sulphur

Bran, cheese, eggs, cauliflower, nuts, onions, broccoli, fish, wheat germ, cucumbers, turnips, corn.

Zinc

Mushrooms, liver, seafood, soy beans, sunflower seeds, brewers yeast.

* NaturoDoc Note:  Iron has been found to be problematic for people who have high levels from their diet and environment.  Many mineral supplements are now formulated without iron because of its inflammatory and toxic effects on some people.

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