Healthy Lifestyle Radio Storytime

Minerals are chemical elements essential for the body to function properly and stay healthy. There are about 20 minerals essential to retain all the functions of tissues. These are obtained through food, for here lies the importance of knowing what foods are rich in minerals.

The minerals play vital roles in the body, such as help in the formation of bones, part of the blood, regulate hormone function, make transport between the medium and the cells maintain an electrolyte balance, among others.

Both minerals and vitamins are essential nutrients that can only be obtained through food. It is therefore very important to know what food sources of minerals.

Classification of minerals in foods

Sodium

* Processed foods: meats, fish, cheese, ham or sausage, snacks, salt.

Calcium

* Milk and milk products.
* Vegetables: broccoli, spinach, cabbage, onion, watercress, turnip greens, chard.
* Legumes: Baked beans, chickpeas, lentils, soybeans and soy products.
* Fish and seafood.
* Nuts: Walnuts, almonds, pistachios, hazelnuts.

Potassium

* Whole wheat bread.
* Vegetables: Tomato, carrot, pumpkin, watercress, kale, Brussels sprouts, potatoes, avocado.
* Fruits: orange, tangerine, grapefruit, banana, melon, strawberry, peach, apple, kiwi, etc.
* Vegetables: Beans, soy and its derivatives.
* Whole grains: wheat germ.
* Milk.

Iron

* Meat: Rojas, fish, chicken, liver, sausage, seafood.
* Legumes: lentils, beans, beans, peas, soybeans and their derivatives.
* Vegetables: Broccoli, spinach, chard, cabbage, artichokes.
* Whole grains: oats, rye, barley, rice, wheat.
* Dried fruit: raisins.

Zinc

* Dairy.
* Meat: Fish, sea, seafood, meats in general.
* Vegetables.

Copper

* Meat: Liver, fish, shellfish, cod, lamb, beef.
* Vegetables: Carrots, potatoes, lettuce.
* Fruits: Banana, apple.
* Whole wheat bread.

Iodine

* Sea fish, sardines, seafood.
* Vegetables: spinach, watercress, cucumbers, peas, tomatoes.
* Fruits: figs, lemons, apples, oranges, pears.

Knowing what are the minerals found in food is necessary to stay healthy.