Using foods as medicine is always my first priority when preventing imbalances, treating health challenges and promoting optimal health & vitality. Nature has provided us with a way of delivering our body’s nutritional requirements through the blessing of whole foods.

Minerals from the foods you eat help to build strong bones & teeth, healthy hair, glowing skin, easy-to grow nails, normal nerve function along with governing your hormone health and metabolism.

An important step in supporting your hormone health is incorporating a varied array of nutrients into your daily diet. Refer to my list of minerals found in health giving (gluten free) foods, below. Aim to opt for organic where possible.

MINERALS

CALCIUM

Animal sources:

Anchovies, bone broth, crab, dairy* products (cheese, cream, milk, yoghurt), duck, egg yolks, prawns, salmon, sardines, snapper, shellfish

Plant based sources:

Almonds, basil, brazil nuts, buckwheat, broccoli, cabbage, chia seeds, chives, cinnamon, dried figs, hemp seeds, lemon zest, oregano, parsley, sesame (seeds & tahini), sunflower seeds, spinach, turnips

Note: To use calcium for efficient bone building, regular sun to skin contact is the best source of bone strengthening vitamin D. 

CHROMIUM

Animal sources:

Cheese (especially cottage cheese)*, egg yolk, ham, liver, oysters, prawn, white fish,

Plant sources:

Apples, asparagus, beetroot, brewers yeast, grapes, mushrooms, nuts, olives, parsley, peanuts, pepper, potato, prunes, raisins

COPPER

Animal sources:

Liver (lamb), smoked (fish eel & trout)

Plant sources:

Cacao, coconut, dried fruit (apricots, currants, dates, figs), nuts (brazil, almonds, hazelnuts, cashews, pine nuts, pistachios), sunflower seed, sesame (especially tahini), oats, oat bran (opt for gluten free brands)

Note: If you are dealing with copper excess, be aware that soy, rye, oats, oat bran, wheat, wheat bran, bulghur are also high in copper.  

IODINE

Animal sources:

Cod, dairy* products, egg yolk, oysters, scallops

Plant sources:

Apricots, cacao, mushrooms, lima beans, seaweed, Seaweed salt, sunflower seeds

IRON

Animal sources:

Chicken, eggs, fish, liver & kidney (chicken, lamb, veal), mussels, oysters, red meat

Plant sources:

Basil, cacao powder, chicory, chia seeds, chilli, coriander, miso, nuts (almonds, cashews, hazelnuts, pine nuts), hemp seeds, parsley, pine nuts, seeds (sesame seeds, sunflower & pumpkin), spinach, silver beet, tomato, tempeh, watercress

Find out more about iron deficiency and supporting your iron levels here. 

MAGNESIUM

Animal sources:

Eggs, chicken, chicken liver, goats milk, pork, red meat, turkey

Plant sources: 

Brewers yeast, banana, blackberry, chia seeds, cacao, chilli, curry powder, dried fruit (apples, apricots, currants, dates, figs, sultanas, prunes), kelp, legumes, mustard seeds, nuts (almonds, brazil nuts, cashews, hazelnuts, pecans, pine nuts, pistachios), passionfruit, parsley, parsnips, raspberry, sesame (seeds & tahini), sunflower seeds, shallots, spinach

MANGANESE

Animal sources:

Liver

Plant sources:

Broccoli, coconut, corn, carrots, kelp, legumes, nuts (almonds, cashews, hazelnut, macadamia, pine nuts, pecans, walnuts), olives, parsley, seeds (sesame & sunflower seeds), silver beet, spinach, tempeh, tomato (sundried), turnips,

PHOSPHORUS

Animal sources:

Dairy* (cheese, milk & yoghurt), eggs, fish (all), fish (all), red meat, shellfish

Plant Sources:

Bananas, berries (all), corn, dried fruit (apricots, currents, dates, figs, sultanas, prunes), stone fruit (peaches, plums, nectarines), grapes, legumes (beans, chickpeas, peas), mushrooms, sunflower seeds, sesame (seeds & tahini), tomato (sun dried)

POTASSIUM

Animal sources:

Dairy* (cheese, cream, milk, yoghurt), eggs, fish (all, especially sardines), red meat

Plant sources:

Apples, apricots, asparagus, artichoke, avocado, bananas, berries (all), broccoli, brussels sprouts, cabbage, celery, chilli, cherries, citrus, dates, garlic, ginger, grapes, melon, mushrooms, onion, passionfruit, pears, parsnips, potatoes, pumpkin, nuts & seeds (all), raisins, shallot, snow peas, spinach, sunflower seeds, sweet potato, tempeh, turnips, tomatoes (sun dried), all raw vegetables.

SELENIUM

Animal sources:

Cheese (cheddar)*, egg (yolks), fish, mustard seeds, sesame (seeds & tahini), red meat

 Plant sources:

Brazil nuts, mushroom, oats, oat bran (opt for gluten free brands)

SILICA

Plant sources:

Alfalfa, black tea, chickweed, horsetail, kelp, millet, oats (opt for gluten free brands), potatoes

SULPHUR

Animal sources:

Egg (yolks), chicken, red meat, turkey

Plant sources:

Cacao powder, mustard seeds,  nuts (almonds, brazil nuts, cashews, hazelnuts, macadamia, pine nuts, peanuts, pistachio), olives (green & black), tomato (sun dried)

ZINC

Animal sources:

Chicken, cheese (hard & blue vein)*, duck, egg yolks, herring, liver (lamb, veal, chicken), milk*, red meat, oysters, tomatoes (sun dried)

Plant sources:

Basil, beans (broad & butter), chia seeds, garlic, ginger, green peas, hemp seeds, nuts (brazil nuts, almonds, cashews, chestnuts, peanuts, pecans, pine nuts, walnuts), mushrooms,parsley, seeds (sesame, sunflower & pumpkin seeds), spinach

Note: raw and/or home fermented dairy products are easier to digest and therefore easier to absorb valuable nutrients from. 

VARIETY IS KEY

To meet your daily mineral requirements, aim to include a wide variety of both cooked, raw, fermented and where possible, organic foods into your daily diet. Some of my favourite nutritious recipes using many of these foods, can be found in my latest brekkie eBook: My Vibrant Morning.

To check if you’re reaching your daily vitamin needs, have a read over this post.

Are your daily meals providing you with an abundance of minerals?

Kasey