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.
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.
Cheese (especially cottage cheese)*, egg yolk, ham, liver, oysters, prawn, white fish,
Apples, asparagus, beetroot, brewers yeast, grapes, mushrooms, nuts, olives, parsley, peanuts, pepper, potato, prunes, raisins
Liver (lamb), smoked (fish eel & trout)
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.
Cod, dairy* products, egg yolk, oysters, scallops
Apricots, cacao, mushrooms, lima beans, seaweed, Seaweed salt, sunflower seeds
Chicken, eggs, fish, liver & kidney (chicken, lamb, veal), mussels, oysters, red meat
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.
Eggs, chicken, chicken liver, goats milk, pork, red meat, turkey
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
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,
Dairy* (cheese, milk & yoghurt), eggs, fish (all), fish (all), red meat, shellfish
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)
Dairy* (cheese, cream, milk, yoghurt), eggs, fish (all, especially sardines), red meat
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.
Cheese (cheddar)*, egg (yolks), fish, mustard seeds, sesame (seeds & tahini), red meat
Brazil nuts, mushroom, oats, oat bran (opt for gluten free brands)
Alfalfa, black tea, chickweed, horsetail, kelp, millet, oats (opt for gluten free brands), potatoes
Egg (yolks), chicken, red meat, turkey
Cacao powder, mustard seeds, nuts (almonds, brazil nuts, cashews, hazelnuts, macadamia, pine nuts, peanuts, pistachio), olives (green & black), tomato (sun dried)
Chicken, cheese (hard & blue vein)*, duck, egg yolks, herring, liver (lamb, veal, chicken), milk*, red meat, oysters, tomatoes (sun dried)
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.
Are your daily meals providing you with an abundance of minerals?