Minerals are elements found in the earth and food—and they’re essential to life. Your body needs them for heart and brain function, hormone production, and enzyme activity.1
Minerals fall into two categories. Macrominerals (calcium, potassium, sodium, chloride, phosphorus, and magnesium) are needed in larger amounts. Trace minerals (iron, copper, fluoride, selenium, zinc, chromium, molybdenum, iodine, and manganese) are equally important but required in smaller quantities.2
Here are 16 foods packed with essential minerals.
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Sarah M.
Available on the App Store1. Nuts and seeds
Nuts and seeds deliver a wide range of minerals—especially magnesium, zinc, manganese, copper, selenium, and phosphorus.
Some stand out for specific minerals. A single Brazil nut provides 174% of your daily selenium needs. A quarter-cup (28 grams) of pumpkin seeds supplies 40% of your daily magnesium.
Whole nuts make a convenient snack. Nut and seed butters work well in smoothies, oatmeal, or paired with fresh fruit.
2. Shellfish
Shellfish—oysters, clams, and mussels—are mineral powerhouses. They’re loaded with selenium, zinc, copper, and iron.
Six medium oysters (84 grams) cover your entire daily zinc and copper needs. They also provide 30% of your selenium and 22% of your iron requirements.
Zinc is critical for immune function, DNA production, and protein synthesis. People at higher risk for zinc deficiency include pregnant and breastfeeding women, those with GI conditions, and older adults.1 Shellfish offer an efficient way to address this.
3. Cruciferous vegetables
Cruciferous vegetables—broccoli, cauliflower, kale, cabbage, Brussels sprouts, and watercress—are linked to reduced chronic disease risk.
These vegetables are particularly rich in sulfur, a mineral needed for cellular function, DNA production, detoxification, and glutathione synthesis (your body’s main antioxidant). They also provide magnesium, potassium, manganese, and calcium.
4. Organ meats
Organ meats aren’t as popular as chicken or steak, but they’re among the most mineral-dense foods available.
One 85-gram slice of beef liver covers your entire daily copper requirement. It also provides 55% of your selenium, 41% of your zinc, 31% of your iron, and 33% of your phosphorus needs.
Organ meats are also rich in protein, vitamin B12, vitamin A, and folate.
5. Eggs
Eggs deserve their reputation as nature’s multivitamin. The whole egg provides iron, phosphorus, zinc, selenium, healthy fats, antioxidants, and high-quality protein.
Don’t skip the yolk—it contains nearly all of the vitamins, minerals, and beneficial compounds. The yolk is where the nutrition is.
6. Beans
Beans are known for fiber and protein, but they’re also packed with minerals: calcium, magnesium, iron, phosphorus, potassium, manganese, copper, and zinc.
One consideration: beans contain phytates, which can reduce mineral absorption. But proper preparation—soaking, sprouting, or cooking—improves mineral bioavailability.
Suggested read: How to Increase Iron Absorption from Foods - Improve Iron Intake
7. Cocoa
Dark chocolate, cocoa powder, and cacao nibs are surprisingly mineral-rich. Cocoa is particularly high in magnesium and copper.
Magnesium supports energy production, blood pressure regulation, nerve function, and blood sugar control. Copper is needed for growth, carbohydrate metabolism, iron absorption, and red blood cell formation.
8. Avocados
Avocados pack healthy fats, fiber, vitamins, and minerals. They’re especially rich in magnesium, potassium, manganese, and copper.
Potassium is essential for blood pressure regulation and heart health. A meta-analysis of 11 studies with over 247,000 participants found that higher potassium intake was associated with a 21% reduced risk of stroke.3
9. Berries
Strawberries, blueberries, blackberries, and raspberries provide potassium, magnesium, and manganese—plus plenty of antioxidants.
Manganese is essential for energy metabolism, immune function, and nervous system health. It also supports healthy bones and connective tissue.
10. Yogurt and cheese
Dairy products are among the most common dietary calcium sources. Calcium is essential for skeletal health, nervous system function, and heart health.
Many people—especially older adults—don’t get enough calcium. High-quality dairy like yogurt and cheese also provides potassium, phosphorus, zinc, and selenium.
If you’re lactose intolerant, you can get calcium from plant sources like beans, nuts, and leafy greens.
Suggested read: Top 15 Calcium-Rich Foods for Better Health
11. Sardines
Sardines are nutritional powerhouses. A 3.75-ounce (106-gram) can provides:
- 27% of daily calcium
- 15% of daily iron
- 9% of daily magnesium
- 36% of daily phosphorus
- 8% of daily potassium
- 88% of daily selenium
They’re also excellent sources of omega-3 fatty acids.
12. Spirulina
This blue-green algae comes as a powder that you can add to smoothies, yogurt, or oatmeal. It’s loaded with iron, magnesium, potassium, copper, and manganese.
Research suggests spirulina may help reduce heart disease risk factors, including LDL cholesterol, blood sugar levels, and inflammation markers.
13. Ancient grains
Ancient grains—amaranth, millet, quinoa, and sorghum—offer nutritional advantages over refined grains.
They’re high in magnesium, potassium, phosphorus, zinc, manganese, and copper. Swapping refined grains (white rice, white pasta, white bread) for ancient grains can significantly boost your mineral intake.
14. Starchy vegetables
Sweet potatoes, regular potatoes, butternut squash, and parsnips are healthier alternatives to refined carbs. They’re packed with fiber, antioxidants, vitamins, and minerals.
Despite concerns about carb content, starchy vegetables provide important minerals: potassium, magnesium, manganese, calcium, iron, and copper.
15. Tropical fruits
Bananas, mango, pineapple, passion fruit, guava, and jackfruit are excellent mineral sources—particularly potassium, manganese, copper, and magnesium.
Bananas stand out for their potassium, magnesium, and manganese content. Add frozen tropical fruit to smoothies or enjoy fresh fruit with oatmeal or yogurt.
16. Leafy greens
Spinach, kale, beet greens, arugula, collard greens, and watercress are among the healthiest foods you can eat. They provide magnesium, potassium, calcium, iron, manganese, and copper.
Leafy green consumption is linked to reduced risk of heart disease, certain cancers, diabetes, and death from all causes.
Add kale to smoothies, sauté beet greens with eggs, or build nutrient-dense salads with mixed greens.
Bottom line
Minerals are essential for your health, and deficiencies are more common than many people realize.1 The good news: many delicious whole foods are naturally rich in these nutrients.
Focus on variety. Nuts, seeds, shellfish, leafy greens, and the other foods on this list cover a wide range of essential minerals. Building meals around these whole foods improves both your mineral intake and overall diet quality.
Razzaque MS, Wimalawansa SJ. Minerals and Human Health: From Deficiency to Toxicity. Nutrients. 2025;17(3):454. PubMed ↩︎ ↩︎ ↩︎
Tako E. Dietary Trace Minerals. Nutrients. 2019;11(11):2823. PubMed ↩︎
D’Elia L, Barba G, Cappuccio FP, Strazzullo P. Potassium intake, stroke, and cardiovascular disease: a meta-analysis of prospective studies. J Am Coll Cardiol. 2011;57(10):1210-1219. PubMed ↩︎
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