Sources of Food Containing 31 Essential Minerals and Vitamins for the Body

1. The Role of Essential Minerals and Vitamins for the Body

Essential vitamins for the body are organic compounds that cannot be synthesized by humans or animals and must be obtained through food. They play a crucial role in metabolism for the development of life, and a deficiency can lead to specific diseases.

In addition, essential minerals are involved in cellular structure and cellular life activities. These minerals help balance and maintain the development of bones and teeth, as well as support the development of the nervous system. These substances cannot be produced by the body and must be obtained from food.

Both essential minerals and vitamins play a role in cell structure, metabolism, and energy provision for all cellular life activities. However, providing an inappropriate amount of vitamins and minerals can negatively impact overall health. Therefore, following a balanced diet is the best way to ensure the body receives adequate minerals and vitamins.

2. Food Sources Containing 31 Essential Minerals and Vitamins

2.1. Nuts and Seeds

Nuts refer to fruits with hard shells that are rich in nutrients. According to experts, nuts and seeds contain high levels of magnesium, zinc, manganese, copper, selenium, and phosphorus. Some nuts provide a significant amount of nutrients; for example, one Brazil nut provides 174% of the daily selenium requirement, while a ¼ cup of pumpkin seeds provides 40% of the daily magnesium requirement.

Whole nuts and seeds can be processed into convenient, nutrient-rich snacks or incorporated into smoothies, oatmeal, or fresh fruits and vegetables.

2.2. Shellfish

Shellfish, such as clams, mussels, oysters, and scallops, are rich sources of minerals, providing selenium, zinc, copper, and iron. With a serving of 6 oysters (~84g), you can meet your daily zinc and copper needs while supplying 30% of the selenium requirement and 22% of the iron requirement.

Zinc is a vital trace mineral necessary for immune function, DNA production, cell division, and protein synthesis. Pregnant and breastfeeding women, those with gastrointestinal diseases, individuals using certain medications, young children, and the elderly are at higher risk of zinc deficiency, leading to weakened immunity, stunted growth and development, and an increased risk of infections. Consuming shellfish helps meet the high zinc needs for those at risk of deficiency.

2.3. Cruciferous Vegetables

Consuming cruciferous vegetables such as broccoli, kale, and watercress offers many health benefits, particularly in reducing the risk of chronic diseases. Cruciferous vegetables are rich in sulfur, a mineral essential for cells, DNA production, detoxification, and the synthesis of glutathione, a powerful antioxidant for the body. Additionally, this food group provides other essential minerals such as magnesium, potassium, manganese, and calcium.

2.4. Organ Meats

Although not as popular as high-protein meats like chicken or beef, organ meats are among the most mineral-rich foods for the body. Statistics show that a slice of beef liver (85g) can fulfill the daily copper requirement and respectively meet 55%, 41%, 31%, and 33% of the daily needs for selenium, zinc, iron, and phosphorus.

2.5. Eggs

Eggs are hailed as a natural source of a wide range of micronutrients. They are highly nutritious and provide essential minerals such as iron, phosphorus, zinc, and selenium, along with various vitamins, healthy fats, antioxidants, and protein.

While many people worry that egg yolks contain high cholesterol levels, in reality, the yolk contains nearly all the vitamins, minerals, and beneficial compounds for health. Therefore, it's important to eat the whole egg rather than just the egg whites.

2.6. Legumes

Legumes are known for being high in fiber and protein, and they are also a rich source of minerals such as calcium, magnesium, iron, phosphorus, potassium, manganese, copper, and zinc. Numerous studies have shown that properly preparing legumes—such as sprouting, soaking, and cooking—can enhance the mineral content beneficial to the body.

2.7. Cocoa

Cocoa is often added to smoothies, dark chocolate, or sprinkled on yogurt to provide minerals for the body. Cocoa and its products are rich in magnesium and copper. Magnesium is essential for energy production, blood pressure regulation, nervous system function, and blood sugar control. Copper is necessary for proper growth and development, carbohydrate metabolism, increased absorption of iron and zinc, and the formation of red blood cells, among many other important processes in the body.

2.8. Avocado

Avocado is a creamy fruit packed with healthy fats, fiber, vitamins, and minerals such as magnesium, potassium, manganese, and copper. Potassium is crucial for regulating blood pressure and cardiovascular health. Research indicates that a diet rich in potassium, such as that provided by avocados, can reduce the risk of cardiovascular disease and stroke. Statistics from 33 studies involving 128,644 participants show that higher potassium intake is associated with a 24% reduction in the risk of stroke and cardiovascular risk factors like high blood pressure.

2.9. Berries

Berries such as strawberries, blueberries, and raspberries are not only delicious but also an excellent source of minerals. They provide abundant potassium, magnesium, and manganese. Manganese is a necessary mineral involved in metabolism, energy production, immune function, and nerve function. These minerals are also essential for the growth and maintenance of healthy bones, producing antioxidants that help protect cells from damage.

2.10. Yogurt and Cheese

Dairy products such as yogurt and cheese provide a high amount of calcium, which is essential for maintaining healthy bones, a functional nervous system, and cardiovascular health, especially in the elderly. Incorporating yogurt and cheese into the diet helps the body meet its nutritional needs for calcium, potassium, phosphorus, zinc, and selenium. However, many people are lactose intolerant, so they may consider other calcium-rich foods such as legumes, seeds, and green vegetables.

2.11. Sardines

Sardines contain most of the nutrients, vitamins, and minerals necessary for the body. A serving of sardines weighing 106g provides up to 27% of the daily calcium requirement, 15% of iron, 9% of magnesium, 36% of phosphorus, 8% of potassium, and 88% of selenium. Sardines are also rich in omega-3 fatty acids.

2.12. Spirulina

Spirulina is a blue-green algae sold in powder form that can be added to beverages such as smoothies, yogurt dishes, and oatmeal. Spirulina is rich in minerals such as iron, magnesium, potassium, copper, and manganese. Consuming this algae can help reduce risk factors for cardiovascular disease, such as lowering LDL cholesterol and blood sugar levels.

2.13. Grains

Whole grains and seeds are very beneficial for health. Unlike refined grains, these ancient grains are packed with essential nutrients such as magnesium, potassium, phosphorus, zinc, manganese, and copper. Replacing refined grains and products like white rice and pasta with these ancient grains can significantly increase your intake of necessary minerals.

2.14. Fruits

In addition to being rich in antioxidants, fiber, and vitamins, fruits are an excellent source of minerals such as potassium, magnesium, manganese, and copper. Fruits like bananas, mangoes, passion fruit, guava, and jackfruit are particularly nutrient-dense. You can enjoy these fruits fresh, in smoothies, as juices, or combined with yogurt.

2.15. Leafy Greens

Dark green vegetables such as spinach, kale, beets, and lettuce are essential foods for the body. They not only contain health-promoting minerals such as magnesium, potassium, calcium, iron, manganese, and copper, but they also help reduce the risk of diseases such as cardiovascular issues, diabetes, and certain cancers. A diet high in leafy greens is associated with a reduced risk of heart disease, diabetes, and cancer.

Minerals are crucial for health. You should pay attention to the mentioned foods to ensure an adequate intake of essential minerals daily. Incorporating the foods in this list into your daily diet can improve health and reduce disease risk.

Essential minerals and vitamins play a vital role in the development and functional processes in the body. Moreover, these compounds are involved in metabolic processes and effective weight loss.

In addition to dietary changes for weight control, you can combine this with fat loss solutions to achieve faster and more sustainable results. This method of weight loss is a multi-therapeutic approach, implemented through the intravenous infusion of micronutrients that promote metabolism. Along with a scientific diet and proper exercise, this fat loss solution will help you eliminate fat at the cellular level and effectively lose weight without fatigue or adverse effects on health.