7 Foods Containing Minerals and Important to Eat

what are minerals in food

There are many choices of foods containing minerals that should be consumed so that daily mineral needs are met. Minerals are a type of micronutrient that are used by various body organs, such as bones, muscles, heart and brain, to function normally.

7 Foods Containing Minerals and Important to Eat

You may have heard the term electrolyte imbalance when someone has excessive diarrhea or vomiting. Well, electrolytes in the body are composed of various minerals. When the amount and composition are not balanced, various health problems can occur.

There are various types of minerals needed for the body to function optimally, namely calcium, phosphorus, sodium, potassium, magnesium, sulfur, iron, manganese, zinc, iodine, copper and selenium. The daily need for this mineral can be met by consuming foods that contain minerals.

Foods Containing Minerals

Foods that contain minerals are generally easy to find. The following is a selection of foods that contain minerals that you can consume:

1. Red beans

Red beans are a food source that contains minerals. In 100 grams of red beans, there are 1,127 milligrams of potassium, 242 milligrams of phosphorus, 84 milligrams of calcium, 42 milligrams of zinc, 19 milligrams of sodium and 7 milligrams of iron.

Not only red beans, these minerals can also be found in various types of nuts, such as green beans, peanuts, cashews, almonds and walnuts.

2. Broccoli

The nutritional content in broccoli provides many health benefits, and can even minimize the risk of developing chronic diseases. One of them is sulfur, which plays a role in maintaining the normal function of body cells and detoxifying toxic substances from the body.

Apart from sulfur, broccoli also contains other minerals. In 1 cup of broccoli weighing around 100 grams, there are 303 milligrams of potassium, 67 milligrams of phosphorus and 46 milligrams of calcium. Borocoli also contains a number of other minerals, such as manganese, selenium, copper, zinc and iron in small amounts.

3. Eggs

Eggs not only contain protein, but are also rich in various minerals. such as sodium, iron, phosphorus, zinc and selenium. In 1 egg weighing around 50 grams, it contains 129 milligrams of phosphorus, 71 milligrams of sodium, 59 potassium, 43 milligrams of calcium and 1.5 milligrams of iron.

To make them healthier, it is recommended that you process eggs by boiling or scrambling them without adding oil. Apart from that, avoid cooking eggs for a long time and using temperatures that are too hot because this can reduce the egg's nutrition.

4. Avocado

Avocado is a fruit that is rich in potassium. In 1 avocado weighing 200 grams, there are around 556 milligrams of potassium. Apart from that, avocados also contain various minerals and other nutrients needed by the body, such as calcium, phosphorus, copper, vitamins B, C, protein, carbohydrates, omega-3 and fiber.

Avocados are good for consumption by anyone, including babies who have just been given MPASI. Because apart from having a soft texture, the omega 3 content in avocados is also needed for children's brain development.

5. Meat

Apart from being rich in protein, beef is also a food that contains high minerals. There are around 267 milligrams of potassium, 150 milligrams of phosphorus, 10 milligrams of calcium, 6 milligrams of zinc, and 3 milligrams of iron in every 100 grams of beef.

Even though meat is high in mineral content, you have to limit its consumption, OK? The reason is that excessive meat consumption can trigger high cholesterol and increase the risk of heart disease, diabetes and cancer.

6. Spinach

Spinach is a choice of foods that contain minerals that need to be consumed regularly. One of the reasons is because these green vegetables are high in calcium. In the same dose, the calcium in spinach even almost rivals the calcium in milk.

Not only calcium, spinach also contains other minerals which also bring many health benefits, such as magnesium, iron, copper, phosphorus and zinc.

7. Banana

The body's mineral needs can also be met by eating bananas. The reason is, there are many minerals in this fruit, such as potassium, magnesium, phosphorus, and manganese.

The potassium content in bananas is relatively high. For example, 1 uli banana contains 650 milligrams of potassium. Bananas will also be rich in other nutrients, such as vitamin C, vitamin B6, fiber, protein, and antioxidants.

Apart from the foods above, shellfish, chicken, beef liver, yoghurt, cheese, sardines, cabbage, kale, sweet potatoes, potatoes, strawberries, mangoes, pineapples and passion fruit also contain various kinds of minerals needed by the body.

Consuming foods that contain minerals is important, but you need to balance this with consuming other healthy and nutritious foods.

If you have a special medical condition, for example kidney disease, you need to consume foods containing minerals wisely so as not to aggravate the existing disease. To find out the dosage and portions of mineral-rich foods that suit your health condition, you are advised to consult a doctor.