The minerals are essential for the well-being of our body. Are assimilated through the diet and are invaluable to our health. Calcium, iron, magnesium , silicon, zinc, selenium , potassium and phosphorus perform different metabolic functions, it is therefore important to take the recommended daily requirement . In this guide you will find useful information on foods rich in minerals.

Calcium is an essential element for the compactness of the bones and teeth, it is also useful for the proper functioning of muscles . As well as in milk and derivatives, is present in legumes, apples, plums and figs, almonds, chestnuts, in vegetables such as broccoli , cabbage, asparagus, peas and pumpkin, in oysters, tofu and eggs. Iron is another valuable mineral for our body. It is found mainly in meat (especially horse meat, beef liver and offal), legumes (lentils, beans, peas and beans), in green leafy vegetables such as spinach, but also in eggs, in mussels, clams in , in oysters and sea bass. Even the nuts in shell (almonds, pistachios, walnuts , …) and dark chocolate are rich in iron.


The potassium is an essential element for the growth and well-being of the body, protects the muscles from cramping and it is useful for the prevention of cardiovascular disease. This mineral is available in fruits: cherries, peaches, avocados, bananas, grapefruits and coconuts. It is also found in pumpkin seeds, and the dates and almonds in buckwheat, sweet potatoes, rye and oats. The Selenium is a mineral that plays an important antioxidant. Some foods that contain selenium are broccoli, cabbage, meat, eggs, cheese, fish, seafood and shellfish, cereals (barley, kamut, wheat, bran and wheat germ).

The magnesium is essential for bone calcification and for maintaining muscle and nervous. This mineral is present in dark chocolate, in green leafy vegetables and fruits like bananas and kiwi. Even as nuts, whole grains, berries such as raspberries and blackberries, mushrooms and legumes are rich in magnesium. Phosphorus is essential for the health of teeth and bones, strengthens muscles and joints and contributes to the proper functioning of the nervous system. Foods with a high content of phosphorus are fresh fruit (kiwi, avocado, berries) and nuts (walnuts, almonds and pistachios), fish (cod, sea bass and sea bream), buckwheat, rye and oats, artichokes and green beans.

Silicon is present in cereals (rye, barley, rice, millet, wheat, corn), fruits and vegetables (potatoes, asparagus, peppers, beets). And finally do not forget zinc, mineral found in poultry , bovine meat, fish, legumes and cereals, as well as in fungi, in the pumpkin and sweet potatoes.