Guide to foods rich in minerals

Minerals are essential for the well-being of our body. They are absorbed through food and are invaluable to our health.

Calcium, iron, magnesium, silicon, zinc, selenium, potassium and phosphorus perform different metabolic functions; it is important to hire the recommended daily requirement. In this guide, you will find useful information on foods rich in minerals.

• Calcium is an essential element for the compactness of the bones and teeth; It is also useful for the proper functioning of the muscles. As well as in milk and derivatives, it is present in legumes, apples, plums and figs, almonds, chestnuts, in vegetables such as broccoli, cabbage, asparagus, peas and pumpkin, oysters, tofu and eggs. Iron is another valuable mineral for our body.
• It is found mainly in meat (especially horse meat, beef liver and offal), legumes (lentils, beans, chickpeas and beans), in leafy vegetables like spinach, but also in eggs, the mussels, the clams , oysters and sea bass. Even the dried nuts (almonds, pistachios, walnuts, …) and dark chocolates are rich in iron.
• Potassium is an essential element for the growth and well-being of the body; It protects muscles from cramping and is useful for the prevention of cardiovascular disease. This mineral is available in fruits: cherries, peaches, avocados, bananas, grapefruits and coconuts. It is also found in pumpkin seeds, and the dates and almonds, in buckwheat, sweet potatoes, rye and oats. Selenium is a mineral that plays an important antioxidant. Some foods that contain selenium are broccoli, cabbage, meat, eggs, cheese, fish, seafood and shellfish, cereals (barley, kamut, wheat bran and wheat germ).
• Magnesium is essential for the calcification of bones and for maintaining muscular and nervous. This mineral is present in dark chocolate, in leafy green vegetables and fruits like bananas and kiwi. Even nuts, whole grains, berries such as raspberries and blackberries, mushrooms and vegetables are rich in magnesium.
• Phosphorus is essential for healthy teeth and bones, strengthens muscles and joints and contributes to the proper functioning of the nervous system. Foods with a high content of phosphorus are fresh fruits (kiwi, avocado, berries) and nuts (walnuts, almonds and pistachios), fish (cod, sea bass and sea bream), buckwheat, rye and oats, artichokes and green beans.
• Silicon is found in cereals (rye, barley, rice, millet, wheat, corn), fruits and vegetables (potatoes, asparagus, peppers, beets). And finally do not forget zinc, mineral found in poultry, bovine meat, fish, legumes and cereals, as well as in mushrooms, pumpkin and sweet potatoes.