A List of Basic Minerals in Foods

Macro Minerals

Calcium - Spinach may possibly be the best single source of calcium. There are at 26
documented food sources of calcium. Some of the 26 sources are green leafy
vegetables, blackstrap molasses, summer squash, green beans, oranges, asparagus,
rhubarb and cabbage.

Chloride - Sea salt, table salt, salt substitutes

Magnesium - Green vegetables, legumes, nuts, seeds and whole grains

Phosphorus - Milk products- especially raw milk products- red meat, seafood, sunflower
seeds, peanuts and whole grains.

Sodium - Pork products, clams, milk, green beans, butter

Sulfur - Kale, cabbage, cauliflower, horseradish, cranberries, red meats, fish, eggs,
garlic and onions

Trace Minerals

Iron - Soybeans, lentils, spinach, sesame seeds, pumpkin seeds, red meat and kidney

Zinc - Beef liver, poultry and seafood.

Manganese - Pineapple, brown rice, garbanzo beans, spinach, rye, soybeans, oats, cloves
and spelt

Copper - Beef liver, tree nuts, sesame seeds, soybeans, legumes and whole grains

Molybdenum - Red meats, whole grains, legumes, sunflower seeds, and dark green leafy

Iodine - Fish, seafood, sea vegetables such as kelp

Chromium - Corn oil, cloves, whole grains, red meat and brewer's yeast

Selenium – Whole grains, red meat, poultry, fish



Fluorine Fluorine (as Fluoride) is not generally considered an essential mineral element
because humans do not require it for growth or to sustain life. However, if one
considers the prevention of dental caries


A mineral is a naturally occurring solid chemical substance that is formed through biogeochemical processes and that has a characteristic chemical composition, a highly ordered atomic structure, and specific physical properties. By comparison, a rock is an aggregate of minerals and/or mineraloids and does not have a specific chemical composition. Minerals range in composition from pure elements and simple salts to very complex silicates with thousands of known forms. The study of minerals is called mineralogy.