Minerals such as sodium and calcium are essential to human metabolism and are largely derived from our diets. Some food nutrients, however, can be overconsumed, while others aren't plentiful enough for optimum health. The U.S. Department of Agriculture (USDA) finds foods with high mineral content in sodium, or salt, excessive in the typical American diet.
USDA researchers suggest that you get less salt and more of the essential minerals calcium, potassium and magnesium. Choosing a variety of low-salt, healthy foods daily will satisfy these requirements. By law, packaged foods must list sodium among the nutrition facts on their labels. High mineral content is defined by the Food and Drug Administration as 20 percent of the total daily value (DV) or more.
Sodium
While salt is an essential mineral, too much of it can cause hypertension and other problems. Most of the highest-sodium foods are fast foods or frozen items processed with added salt for flavor. Fast foods include submarine sandwiches, chili con carne, double cheeseburgers and tacos. You may be surprised to find high mineral content in fast food pancakes and fried breaded shrimp. All of these entrees have 40 percent DV of salt or more.
You may want to limit servings of these seemingly healthy foods that have 20 percent DV of sodium or higher: canned peas and corn, breaded turkey patties, canned minestrone soup, dill pickles, extra-lean deli ham, canned beans, cottage cheese and tuna salad.
Calcium
Calcium is the essential mineral famous for creating strong bones in developing children. Kids and adults both need it for nerve and muscle growth as well. High-calcium healthy foods include enriched cereals such as General Mills Total, which has 100 percent DV, and Cream of Wheat, which has 20 percent DV.
Other items rich in calcium include canned sardines and pink salmon; milk, yogurt and cheese; soybeans, enriched tofu and soy milk; and leafy greens such as collard, spinach and turnip greens.
Potassium and Magnesium
Potassium and magnesium are found in the same healthy foods as those with high mineral content in calcium. Spinach is one; black-eye peas are another. Potassium, needed to regulate your heart rate, is present in large amounts in potatoes, sweet potatoes, squash, pinto beans, halibut and rockfish.
Magnesium is an essential mineral of special importance to those with blood pressure and blood sugar concerns. High-magnesium foods also include pinto beans and halibut, plus grains such as bulgar, buckwheat, brown rice and oat bran.
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