Whole Food Sources of Nutritional Elements and their Function
Top Whole Food Sources of Essential Minerals
These critical minerals play vital roles in everything from bone strength and energy production to hydration and muscle function. Here's a list of the most nutrient-dense foods rich in Calcium, Magnesium, Sodium, and Potassium.
🦴 Calcium – For Bone Health & Muscle Function
- Sardines (with bones)
- Collard greens, kale, bok choy (cooked)
- Yogurt (plain, whole milk)
- Greek yogurt
- Kefir
- Organic milk (if tolerated)
- Cheese (especially Parmesan)
- Tofu (set with calcium sulfate)
- Almonds
- Chia seeds
- White beans
- Broccoli (cooked)
🧘 Magnesium – For Energy, Relaxation & Nerve Health
- Pumpkin seeds (pepitas)
- Spinach (cooked)
- Almonds
- Almond butter
- Black beans
- Cashews
- Avocados
- Swiss chard
- Kale
- Wild rice
- Dark chocolate (70% or higher)
- Quinoa
🌊 Sodium – For Hydration & Electrolyte Balance
Note: These are natural, whole-food sources—not processed sodium sources.
- Celery
- Beets
- Spinach
- Seaweed
- Chard
- Milk and dairy products
- Shellfish
- Unrefined Celtic sea salt or Himalayan pink salt
❤️ Potassium – For Blood Pressure (Stress) & Nerve Signals
- Avocados
- Sweet potatoes
- White potatoes (with skin)
- Bananas
- Beet greens and Swiss chard
- Spinach (cooked)
- Lentils
- Coconut water
- Butternut squash
- White beans and kidney beans
Tip: Incorporating a variety of these foods into your weekly meals can help support mineral balance and overall health naturally.
Top Whole Food Sources of Trace Minerals
Trace minerals are required in smaller amounts, but they are no less essential. They support enzyme function, hormone production, immune health, and much more.
🔩 Copper – For Enzyme Function & Connective Tissue
- Beef liver
- Oysters and shellfish
- Red meat
- Pumpkin seeds
- Avocadoes
- Black strap molasses
- Cashews
- Dark chocolate
- Shiitake mushrooms
- Sesame seeds
🛡️ Zinc – For Immunity, Production of Stomach Acid & Wound Healing
- Oysters (highest source)
- Beef and lamb
- Pumpkin seeds
- Chickpeas
- Hemp seeds
- Lentils
⚡ Phosphorus – For Energy Production & Bone Structure Formation
- Salmon and tuna
- Lean meats
- Chicken and turkey
- Lentils
- Sunflower seeds
- Yogurt
- Quinoa
💉 Iron – For Oxygen Transport
- Beef liver and red meat
- Spinach (cooked)
- Green vegetables
- Blackstrap molasses
- Lentils and chickpeas
- Dark poultry meat
- Pumpkin seeds
🔧 Manganese – For Carbohydrate Metabolism, Cholesterol & Bone Formation
- Pineapple
- Oats
- Brown rice
- Spinach
- Tea (especially green and black)
- Pecans and other nuts
- Seeds
- Coconut water
- Most vegetables
💠 Chromium – For Blood Sugar Balance. It enhances the effects of insulin
- Broccoli
- Grapes
- Brewer’s yeast
- Whole grains
- Oranges
- Tomatoes
- Cheese
- Wheat germ
- Beets
- Seafood
🧬 Selenium – For Antioxidant Defense, Detoxification & Thyroid Function (Thyroid Hormone Conversion)
- Brazil nuts (very high)
- Tuna and sardines
- Turkey
- Eggs
- Sunflower seeds
- Brown rice
- Blue corn chips
🌱 Boron – For Hormone Balance, Calcium & Magnesium Metabolizing, & Bone Integrity
- Prunes
- Avocados
- Raisins
- Almonds
- Walnuts
- Apples
- Peanuts
- Peaches
- Organic potato skins
🧲 Cobalt – As a Component of Vitamin B12 Formation
- Beef liver
- Eggs
- Sardines
- Milk
- Clams
- Cheese
🛠️ Molybdenum – For Detox, Regulation of Copper & Sulfite Breakdown
- Lentils
- Black beans
- Oats
- Peas
- Leafy greens
- Milk
🌋 Sulfur – For Glutathione Production, Detoxification of Heavy Metals, & Collagen Formation
- Eggs (especially yolks)
- Garlic and onions
- Cruciferous vegetables (broccoli, cabbage, cauliflower)
- Asparagus
- Legumes
- Grass-fed meat
- Shallots
- Leeks
- Brussel sprouts
Reminder: Trace minerals are needed in very small amounts, but deficiencies can have wide-ranging effects. A balanced, nutrient-dense diet is key to maintaining healthy levels.
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