The Mineral Cheatsheet

Our mineral intake needs would be met if we consistently consumed a diverse, whole-food diet, focusing on raw, natural foods sourced as locally as possible.

However, the reality of our food environment is quite different.

Today's food system is heavily industrialized, leading to the depletion of essential minerals in the soil and resulting in foods that are increasingly lacking in these crucial nutrients.

Therefore, we must take an active role in selecting foods and supplements that ensure our bodies receive the necessary minerals.

Here's a practical mineral cheatsheet to assist you in prioritizing mineral-rich foods as the cornerstone of your dietary regimen.

Calcium

• Sources: Dairy products, vegetables, raw milk, fish with edible bones
• Benefits: Essential for bone health; important for muscle function and heart health.

Iron

• Sources: Red meat, poultry, seafood, nuts and seeds
• Benefits: Crucial for oxygen transport in blood; supports energy and cognitive function.

Magnesium

• Sources: Meat, nuts and seeds
• Benefits: Vital for muscle and nerve function; supports immune system and bone health.

Potassium

• Sources: Bananas, oranges, potatoes, tomatoes, dairy products, leafy greens
• Benefits: Regulates fluid balance and blood pressure; essential for muscle and nerve function.

Zinc

• Sources: Meat, shellfish, nuts and seeds, dairy.
• Benefits: Vital for immune function and wound healing; supports growth and development.

Selenium

• Sources: Brazil nuts, seafood, meat, eggs
• Benefits: Acts as an antioxidant; important for thyroid health.

Phosphorus

• Sources: Dairy products, meat, fish, nuts and seeds.
• Benefits: Essential for bones and teeth; important for energy metabolism.

Iodine

• Sources: Iodized salt, seafood, seaweed, dairy products, eggs.
• Benefits: Crucial for thyroid function; supports brain development.

Copper

• Sources: Shellfish, nuts and seeds, organ meats.
• Benefits: Important for iron metabolism and red blood cells; maintains healthy bones and immune function.

Manganese

• Sources: Nuts and seeds, tea, beef
• Benefits: Involved in bone formation and metabolism; acts as an antioxidant.

Chromium

• Sources: Meat, fruits, nuts, green beans
• Benefits: Enhances insulin action and glucose metabolism; may influence lipid metabolism