Minerals are natural elements found in soil and food, and they’re essential for keeping your body functioning properly. They play a key role in heart and brain health, as well as in producing hormones and enzymes.

There are two main types of minerals based on how much your body needs. Macrominerals are required in larger amounts, such as calcium, potassium, magnesium, sodium, chloride, and phosphorus. Trace minerals like iron, copper, iodine, zinc, selenium, and manganese are needed in smaller quantities but are just as crucial for health.

Although minerals are present in a wide variety of foods, some are especially high in these essential nutrients. Here are 16 foods that are particularly rich in important minerals:

1. Nuts and Seeds

These are nutritional powerhouses loaded with minerals—particularly magnesium, phosphorus, manganese, copper, zinc, and selenium.

For instance, just one Brazil nut can provide nearly double your daily selenium requirement, while a small serving of pumpkin seeds delivers a significant amount of magnesium. Eat them as snacks, or try nut butters in oatmeal, smoothies, or with fruit and veggies.

2. Shellfish

Shellfish like oysters, clams, and mussels are excellent sources of zinc, selenium, copper, and iron.

Eating six medium oysters fulfills your daily needs for zinc and copper, and also contributes to your selenium and iron intake. Zinc is critical for immune health, DNA synthesis, and cell growth—making shellfish a great choice for people at risk of deficiency.

3. Cruciferous Vegetables

Veggies like broccoli, cauliflower, kale, and Brussels sprouts are known for their health benefits, especially due to their rich nutrient profile.

These vegetables are high in sulfur, a mineral involved in detoxification, DNA creation, and antioxidant production. They also supply other minerals like calcium, magnesium, potassium, and manganese.

4. Organ Meats

Though less commonly eaten than other meats, organ meats such as liver are incredibly dense in minerals.

A single serving of beef liver can meet 100% of your daily copper needs and provide large amounts of selenium, zinc, iron, and phosphorus. These meats also contain high levels of vitamin A, folate, and vitamin B12.

5. Eggs

Often called nature’s multivitamin, whole eggs offer a wide range of nutrients, including iron, phosphorus, zinc, and selenium.

Most of the beneficial compounds are found in the yolk, so it’s best to eat the whole egg for maximum nutrition.

6. Beans

Beans are well-known for their fiber and protein, but they’re also packed with minerals such as calcium, magnesium, iron, potassium, phosphorus, manganese, copper, and zinc.

While they contain antinutrients that can affect mineral absorption, soaking or sprouting beans before cooking can improve nutrient availability.

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7. Cocoa

Dark chocolate, cacao nibs, and cocoa powder aren’t just delicious—they’re rich in magnesium and copper.

Magnesium helps regulate blood pressure and support nerve function, while copper plays a key role in iron metabolism and red blood cell formation.

8. Avocados

Creamy and nutritious, avocados are rich in magnesium, potassium, copper, and manganese.

High potassium intake from foods like avocados can help lower blood pressure and reduce the risk of stroke and heart disease.

9. Berries

Fruits like blueberries, strawberries, raspberries, and blackberries contain a good amount of potassium, magnesium, and manganese.

Manganese plays an important role in metabolism, bone formation, and antioxidant function.

10. Yogurt and Cheese

Dairy products are among the best sources of calcium, which supports strong bones, nerve function, and heart health.

Yogurt and cheese also provide phosphorus, potassium, selenium, and zinc. For those who are lactose intolerant, other calcium-rich foods include leafy greens, nuts, and legumes.

11. Sardines

These small fish pack a big nutritional punch. A can of sardines provides notable amounts of calcium, selenium, iron, phosphorus, magnesium, and potassium.

They’re also high in omega-3 fatty acids, making them great for heart and brain health.

12. Spirulina

Spirulina is a nutrient-dense blue-green algae commonly added to smoothies and snacks.

It’s rich in iron, magnesium, copper, manganese, and potassium, and research suggests it may support heart health, blood sugar control, and reduced inflammation.

13. Ancient Grains

Whole grains like quinoa, millet, sorghum, and amaranth offer more minerals than refined grains.

They’re great sources of magnesium, potassium, phosphorus, copper, manganese, and zinc, making them a smart replacement for white rice and white bread.

14. Starchy Vegetables

Root vegetables like sweet potatoes, butternut squash, parsnips, and white potatoes provide essential carbs along with iron, potassium, magnesium, calcium, copper, and manganese.

They’re a nutrient-rich alternative to processed carbs and contribute to a balanced, mineral-rich diet.

15. Tropical Fruits

Fruits like bananas, mangoes, pineapples, jackfruit, and guava are rich in potassium, copper, magnesium, and manganese.

Bananas in particular are well-known for their potassium content, which supports blood pressure and heart health.

16. Leafy Greens

Leafy vegetables such as spinach, kale, collard greens, beet greens, arugula, and watercress are some of the most nutrient-dense foods you can eat.

They provide ample amounts of magnesium, calcium, potassium, iron, copper, and manganese, and have been linked to a lower risk of heart disease, cancer, and premature death.

Final Thoughts

Minerals are fundamental to maintaining good health. Even though many people fall short on their mineral intake, adding mineral-rich foods to your meals is an easy fix.

Incorporating more of these 16 foods into your diet can help improve your mineral status, enhance your overall health, and protect against chronic disease.