Mineral Rich Foods: My list of favorite foods!

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Why I love Mineral Rich Foods

Supplements are useful and sometimes a necessity- however we CAN get most nutrition from food. Ideally, this should be our goal.  Food has more than just minerals and vitamins- it has antioxidants, fiber, protein, fat, and plus we NEED food! Trying to fix your diet and make a conscious decision to choose nutrient dense foods can be difficult at first. But once you find your favorites, it is easy to stick with those staples to make things easier. You can even start rotating out your usual foods and actually experience new ones too!

Learn more about these minerals here.


Recommended amount: Aim for 4700mg a day

one serving of Coconut water: 500-700mg

1 banana: 400mg

blackstrap molasses has ~300mg potassium per tablespoon plus many trace minerals

nettles: 1 quart has about 1000mg

Cream of tartar has about 125mg per 1/4 teaspoon

Dandelion greens and tea

Potatoes (white or sweet) ~ 500mg

Avocado- about 700mg

Cooked spinach, 1 cup: 800mg

White Beans, 1 cup: 1000mg

Yogurt, 1 cup: 600mg

Beet Greens, cooked 1 cup: 1300mg

Homeopathic potassium helps your body use potassium better, doesn’t add it: kali phos and kali mur

(vitamin A helps us retain potassium stick with butter, eggs, beef liver, and cod liver oil)

More Potassium rich foods



Recommended amount: around 2-5mg per pound of body weight (some may need/tolerate less)

Almonds, 1/4 cup: 105mg

Spinach, 1/2 cup, boiled: 78 mg

Cashews, 1/4 cup: 89 mg

Potato, 3.5 ounces: 50mg

Kelp, 1 ounce: 33 mg

Beet Greens, 1 cup: 97mg

Banana: 33 mg

Blackstrap molasses, 1 tbsp: 50mg

Broccoli, 1/2 cup cooked: 55mg

Sunflower seeds, 1/4 cup: 128mg

Pumpkin seeds, raw,  1/4 cup: 190mg

More Magnesium Rich Foods


Recommended Amount: Lots of info on “ideal dose”- RDA is 150 mcg, but more is definitely better

organic dairy: yogurt has 100mcg per cup

cod: 3oz has 100mcg

eggs: 25 mcg per large egg

potato: 1 medium has 60mcg

turkey: 3 oz has 34mcg

strawberries: 1 cup has 13mcg

cranberries: 1 cup has 400 mcg


Himalayan Pink Salt: 1/4 tsp has 250mcg

Sea vegetables are great sources of iodine when they are from a CLEAN source (Pacific Ocean is full of radiation right now!)

More Iodine Foods


Recommended amount: 1000 mg

Blackstrap molasses, 1 tbsp: ~100mg

Yogurt (grass-fed), 1 cup: 300mg

Nettle infusions: 300mg per cup

Collard Greens, 1 cup: 300mg

More Calcium Rich Foods



Recommended Amount: 1.8 mg a day

Oats, 1/4 cup: 1.92mg

Cloves: 2 tsps have 2.53mg! (highest food source of manganese)

Pumpkin seeds, 1/4 cup: 1.47mg

Garbanzo beans, 1 cup: 1.69mg

Brown Rice, 1 cup: 1.76mg

Blackstrap molasses, 1 tbsp: .36 mg

More Manganese Rich Foods


Recommended Amount: 8mg for females, 11mg for males

Beef, 4 ounces: 4mg

Pumpkin seeds, 1/4 cup: 2.5 mg

Lamb, 4oz: 3.87 mg

Oysters, 3 oz: 30 mg

Cashews, 1/4 cup: 2.3mg

Oats, 1/4 cup: 1.5 mg

More Zinc Rich Foods


Recommended Amount: .9mg   (we want to make sure we focus on ceruloplasmin production before adding in too many high copper foods)

Pumpkin Seeds, 1/4 cup: .43 mg

Beef Liver, 1 ounce: 4 mg (best source of copper, as well as vitamin A, a precursor for ceruloplasmin)

Cashews, 1/4 cup: .88mg

Beet greens, 1 cup: .36 mg

Most beans have about .30 mg per cup

More copper rich foods


So the winners for most mineral dense foods go to: Cashews, Pumpkin Seeds, Blackstrap molasses, oats, and nettles!

(There is a lot of info out there on what nutrients nettles have, but they aren’t very clear on amounts: calcium, magnesium, potassium, silicon, boron, iodine, copper, manganese, zinc and vitamins A, D, E, and K)

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