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Mind your Minerals

Minerals are essential for thousands of metabolic reactions in the body; including but not limited to helping muscles function, supporting proper brain function, assisting in oxygen delivery to cells and boosting and balancing metabolism.

Simply stated, we all need them, and, in many cases, we don’t get enough! The best sources of minerals are whole foods that contain them. Below is a list of essential minerals and where to find them in your diet

Calcium- great sources of calcium are Dark Green Leafy Vegetables (DGLVs and my nursing professor used to call them). Almond, chick peas (organic only due to hormone disrupting chemical sprayed on the commercially grown kind and this inhibits mineral absorption), broccoli, and flax seeds to name a few. Notice Dairy is not on this list. That’s because the calcium in dairy is only bioavailable for baby cows! Mind Blown I know!

Magnesium is best found in spinach, chard, pumpkin seeds, brown rice, dark chocolate and avocado to name a few!

Iron is best found in organic and pastured meat, organic beans, raisins, apricots and peas. The research shows that animal sources of iron “heme” iron is better absorbed and assimilated by the body. A vegan “hack” to boosting iron absorption is adding foods rich in vitamin c to your iron rich meal to boost absorption.

Sulphur which helps reduce inflammation can be found in Arugula, coconut products, cruciferous vegetables like broccoli and cauliflower, radishes, bok choy and kale

Potassium Avocado, squash, spinach, sweet potato, bananas, wild salmon and coconut water

Sodium is best recognized by the body in Himalayan salt, vegetables, meat and shellfish

Chloride is found in tomatoes, rye, seaweed, olives and celery

Phosphorus is found in pumpkin seeds, organic meats, lentils and beans

Chromium is found in whole-grains like quinoa, green beans, broccoli, nuts, and egg

High copper foods include seafood, kale, mushrooms, seeds, nuts, beans, dried fruit, avocados

Brazil nuts are one of the best sources of selenium. Other sources are Yellowfin tuna, Beef, Turkey, & Chicken

Zinc- Beef is an excellent source of zinc. Zinc is also found in Shellfish, Legumes like organic chickpeas, & lentils as well as Nuts and Seeds.

Be sure you include a variety of vegetables, meats, fruits, nuts & seeds in your diet to insure the proper amount of minerals in your diet!

For more information on how to cook some of these delicious foods rich in minerals, check out my book

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