We often think of red meats as good sources of minerals. They are, but some healthy foods, such as sweet potatoes, salmon and pumpkin seeds have higher concentrations of vitamins and minerals, with less fat, cholesterol and calories. Low-fat dairy products also represent better sources of good nutrition than high-fat meats.
That's the balance that health officials at the U.S. Department of Agriculture encourage you to strike in their diets. You should increase and monitor your intake of potassium, magnesium and calcium, along with making sure you get adequate essential minerals, such as sodium, chloride, iron and zinc. Many healthy foods contain high levels of several key nutrients. Tofu, made from soybeans, is one that has all of the important minerals.
Magnesium
Magnesium, crucial to regulating blood pressure and blood sugar levels, can help prevent diabetes and heart disease. You can get a dose of A and C vitamins and minerals calcium, potassium and magnesium in high amounts from spinach. Some ready-to-eat bran cereals, such as Kellogg's All-Bran, promote good nutrition with large amounts of magnesium and other essential minerals.
More healthy foods that are high in magnesium include cooked dry beans, such as pintos and kidneys, brown rice and bulgar. Meats and fish are comparatively lower in magnesium and have more calories. More magnesium foods that promote good nutrition are artichokes, tomatoes, squash, pumpkin seeds and raisins.
Potassium
Potassium supports the nervous system to help your body regulate several functions. Return to the legume family for healthy foods that fulfill your potassium requirements. Containing B vitamins and minerals, such as iron and calcium, cooked dry beans are efficient high-potassium foods. Potatoes eaten with the skins, sweet potatoes and spinach all fit this high-nutrient profile.
Mineral-rich raisins lend the highest daily value of potassium to raisin bran cereals. While meats have average potassium, a few fish, including rockfish and sockeye salmon, are high in potassium. Tomatoes, squash and pumpkin are significant sources as well.
Calcium
Calcium assists bone growth throughout your lifetime, so adults as well as children need to get calcium every day for good nutrition. Low-fat milk is a convenient source of vitamins and minerals, with a 1-cup serving providing 30 percent of your daily dose of calcium as well as vitamins A, C and D. Yogurt and cheese have even greater calcium content.
Meat is not a good food source of calcium, but a few fish are, such as rockfish, perch and salmon and sardines canned with the bones. Calcium-fortified cereals such as General Mills' Total and Basic 4 are high in calcium and other nutrients. Additional food sources of calcium include sweet potatoes, canned (not fresh) tomatoes and--you guessed it--spinach.
Member Comments