Essential minerals, small but determine health
Essential minerals are micronutrients that the body cannot synthesize itself but must be obtained from food. They do not provide energy but participate in many important functions such as nerve transmission, muscle contraction, bone formation and blood pressure regulation. Prolonged deficiency can increase the risk of osteoporosis, anemia, immune disorders and cardiovascular disease.
According to Dr. Penny Kris-Etherton - a nutritionist at the School of Public Health, University of Pennsylvania, USA, no single food provides all the necessary minerals. She emphasized that a diverse diet, combining many food groups, is a sustainable strategy to prevent micronutrient deficiency.
7 groups of mineral-rich foods to supplement
Breakfast cereals and oats: Many products are enhanced with iron, zinc, molybdenum and B vitamins. When served with milk and fruit, they form a micronutrient-rich breakfast.
Dairy products: Milk and yogurt provide calcium, phosphorus and molybdenum. You should prioritize low-sugar supplements to protect metabolic health.
Beans: White beans, chicken beans, lentils are rich in iron, manganese, potassium, phosphorus and plant protein, and also provide a lot of fiber.
Brazil nuts contain a lot of selenium; almonds, chia seeds are rich in magnesium; pumpkin seeds provide magnesium and zinc. A portion of about 28 g per day is appropriate.
Especially when eaten with the skin, potatoes provide potassium, copper, molybdenum and fiber.
Oysters, salmon, sardines, shrimp are rich in iron, zinc, selenium, phosphorus and omega 3 fatty acids that are good for the heart.
Provides magnesium, iron and manganese, which can be used raw or cooked.
Diverse daily foods not only help meet mineral needs but also lay the foundation for long-term health.
