Dietary Sources of Minerals


Everyone knows they’re supposed to get their minerals, but not everyone knows how. Some minerals like iron, and calcium, are well-known. Their benefits, and the repercussions of being deficient in them, are practically common knowledge. Other minerals, are less understood, making it easy to not acquire the recommended amount through diet. Minerals are best absorbed through our food, rather than taking supplements. In order to get the minerals we need in our diet, we must know the dietary sources in which we can receive them. Here’s a list of necessary mineral, and their dietary sources.

Dietary Sources of Minerals


  • Calcium: Dairy products like yogurt, cheese, and milk, kale, collards, mustard greens, broccoli, sardines, oysters and clams.

  • Phosphorus: Meats, eggs, fish, dairy products like yogurt, cheese, and milk, nuts, beans, lentils, whole grains and dark green vegetables.

  • Chloride and sodium: Salt, seafood, dairy products like yogurt, cheese, and milk,, meats and eggs.

  • Potassium: Fruits, dairy products, meats cereals, vegetables, beans, peas and lentils.

  • Iron: Dried beans, dark green leafy vegetables, meats and seafood.

  • Copper: Beans, peas, lentils, whole grains, nuts, organ meats, seafood, peanuts, chocolate, and mushrooms.

  • Zinc: Beans, peas, lentils, whole grains, nuts and meats.

  • Selenium: Fish, grains, nuts and garlic. Iodine is found in sea fish and kelp.

  • Manganese: Whole grains, beans, peas, lentils, nuts, kale, and tea.

  • Molybdenum: Beans, peas, lentils, dark leafy vegetables, and organ meats.

  • Fluoride: Asparagus, dark green leafy vegetables, almonds, avocados, carrots, cauliflower, cucumber, sunflower seeds, garlic, spinach, tomatoes, and water.

Almost all dietary mineral supplements, except for salt are man-made. Humans do not absorb minerals, they absorb elements found in some minerals. Plants and animals are usually needed to turn raw elements into nutrients that can be absorbed and stored. Although, some minerals can be absorbed through supplementation. The absorption of natural minerals through our food supply is needed for the long term survival of our species. Luckily the necessary nutrients for survival can be found in nature, and are most easily found through a diverse diet.

Emily Manke is a health and lifestyle blogger in Portland, OR. Her interests include biking, hiking, cooking, gardening. She is a bit of a health-nut, and loves learning about all things health-related. She sometimes contributes to the blog for this Portland OR Dentist.


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