Where do we get these minerals naturally?

From our food. The following minerals, for example, are contained in the foods listed beside them:

  • Calcium: milk, yoghurt, cheese, leafy green vegetables, fish, orange juice, bread, nuts
  • Chromium: broccoli, orange juice, grape juice, liver, red wine, potatoes, garlic, basil
  • Copper: green vegetables, cereals, beef, poultry, seafood, nuts, seeds, cocoa
  • Iron: beef, poultry, pork, liver, fish, shrimps, beans, spinach, raisins
  • Magnesium: dark green leafy vegetables, fish, nuts, cereals, soybeans, cocoa
  • Manganese: nuts, peas, beans, tea, cereals
  • Phosphorus: milk, yoghurt, cheese, peas, beans, beef, poultry, eggs, cereals
  • Potassium: dried fruits, bananas, berries, milk, meat, peas, beans, cereals
  • Selenium: seafood, brazil nuts, walnuts, beef, poultry, pasta, rice
  • Zinc: beef, chicken, pork, oysters, yoghurt, beans, almonds

Useful website

www.eatwell.gov.uk/healthydiet (Food Standards Agency)

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