Shellfish , including oysters, clams, and mussels, are concentrated sources of minerals and packed with selenium, zinc, copper, and iron 6. Pregnant and breastfeeding women, those with gastrointestinal disease, people taking certain medications, adolescents, and older adults are populations that are at risk for zinc deficiency, which can impair immune response, hinder growth and development, and increase infection risk 8.

Shellfish provide a concentrated source of zinc and make a smart choice for those at risk of developing a deficiency in this vital nutrient. Eating cruciferous vegetables like cauliflower, broccoli, Swiss chard, and Brussels sprouts, is associated with numerous health benefits, including the reduction of chronic disease 9.

These health benefits are directly related to the nutrient density of these veggies, including their impressive concentration of minerals. In addition to sulfur, cruciferous vegetables are a good source of many other minerals, including magnesium, potassium, manganese, and calcium Although not as popular as protein sources like chicken and steak, organ meats are amongst the most mineral-dense foods you can eat.

Additionally, organ meats are high in protein and vitamins, including vitamin B12, vitamin A, and folate Whole eggs are rich in nutrients and provide many important minerals. Although many people avoid egg yolks due to their cholesterol content, the yolks contain nearly all of the vitamins, minerals, and other beneficial compounds, so make sure to eat the whole egg, not just the white 16 , Beans are known for being packed with fiber and protein, but they also happen to be an abundant source of minerals, including calcium, magnesium, iron, phosphorus, potassium, manganese, copper, and zinc However, beans also contain antinutrients, including phytates, which can decrease nutrient absorption.

Still, research has shown that properly preparing beans by sprouting or soaking and cooking them can help increase the bioavailability of minerals 19 , 20 , Adding cocoa to smoothies, munching on a piece of dark chocolate, or sprinkling your yogurt with cacao nibs are satisfying ways to increase your mineral intake.

Cocoa and cocoa products are particularly rich in magnesium and copper Magnesium is needed for energy production, blood pressure regulation, nerve function, blood sugar control, and more Copper is required for proper growth and development, carbohydrate metabolism, iron absorption, and red blood cell formation, in addition to many other important bodily processes Avocados are creamy fruits packed with healthy fats, fiber, vitamins, and minerals.

Studies have shown that diets high in potassium-rich foods like avocados may help reduce your risk of heart disease and stroke. Berries, including strawberries, blueberries, blackberries, and raspberries, are not only delicious but also an excellent source of important minerals.

Berries are a good source of potassium, magnesium, and manganese. This mineral is also needed for the growth and maintenance of healthy bone and connective tissues, as well as the creation of antioxidants that help protect cells against oxidative damage Dairy products, including yogurt and cheese, are some of the most common sources of calcium in the diet.

Calcium is needed to maintain a healthy skeletal system and essential for your nervous system and heart health Studies show that many people, especially older adults, do not consume enough calcium in their diets Adding high quality dairy like yogurt and cheese to your diet is a good way to increase your intake of calcium, as well as other minerals like potassium, phosphorus, zinc, and selenium However, many people are intolerant to dairy products.

If you cannot eat dairy, many other foods contain calcium, including beans, nuts, and leafy greens. Sardines are nutritional powerhouses and contain almost every vitamin and mineral your body needs to thrive.

One 3. For example, research shows that consuming spirulina may help reduce heart disease risk factors, including high LDL bad cholesterol levels.

Plus, it may help decrease blood sugar levels and markers of inflammation 32 , Eating ancient grains , including amaranth, millet, quinoa, and sorghum, has been associated with a variety of health benefits.

Unlike refined grains, ancient grains are high in a number of important nutrients, including magnesium, potassium, phosphorus, zinc, manganese, and copper 34 , Replacing refined grains and grain products like white rice, white pasta, and white bread with ancient grains and ancient grain products can significantly increase your mineral intake.

Starchy vegetables like sweet potatoes, potatoes, butternut squash, and parsnips make excellent alternatives to refined carbs like white rice and pasta. Starchy vegetables are highly nutritious and packed with fiber, as well as antioxidants, vitamins, and minerals 36 , Many people avoid starchy vegetables due to their high carb content.

However, starchy veggies provide an important source of nutrients, including minerals like potassium, magnesium, manganese, calcium, iron, and copper Tropical fruits grow in tropical or subtropical climates and include bananas, mango , pineapple, passion fruit, guava, and jackfruit In addition to being rich in antioxidants, fiber, and vitamins, many tropical fruits are excellent sources of minerals, such as potassium, manganese, copper, and magnesium Bananas, which are one of the most popular tropical fruits, are packed with a variety of minerals, including potassium, magnesium, and manganese Try adding some frozen tropical fruit to your smoothies or enjoy fresh tropical fruit in oatmeal, yogurt, or salads to increase your mineral intake, as well your intake of vitamins, fiber, and antioxidants.

Leafy greens , including spinach, kale, beet greens, arugula, endive, collard greens, watercress, and lettuces, are amongst the healthiest foods you can eat. Leafy green vegetable intake has been linked to a reduced risk of heart disease, certain cancers, diabetes, and death from all causes 43 , 44 , The best part is that green leafy vegetables can be enjoyed in many ways.

Try adding some kale to your smoothies, sautéing beet greens with your eggs, or mixing greens to create a nutrient-dense salad. Minerals are vital to your health, and maintaining optimal mineral levels is essential to feeling your best. Try adding some, or all, of the foods on this list into your diet to increase your mineral intake, decrease your disease risk, and improve the overall quality of your diet.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Zinc is a nutrient that plays many vital roles in your body. This article explains everything you need to know about zinc, its functions, benefits….

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MindBodyGreen provides third-party-tested supplements made with high quality ingredients. What Does Nutrient Dense Mean? For a nutrient-dense and heart-healthy dietary pattern: Eat a variety of fruit and vegetables.

Eat whole grains. Include healthy sources of protein, mostly from plant sources legumes and nuts , fish and seafood, fat-free or low-fat dairy, lean cuts of unprocessed meat and skinless poultry.

Eat nuts and legumes. Limit red and processed meats, sodium, added sugars and alcohol. How to Add Nutrient-Dense Foods to Your Healthy Eating Plan Sometimes it only takes a small shift to make a more nutrient-dense choice.

Instead of a dollop of full-fat sour cream on your chili or baked potato, try fat-free or low-fat plain Greek yogurt. When adding toppings to pizza, stuffing tacos or piling up sandwiches, add an additional veggie instead of extra meat or cheese.

What about snacks? Snack on crunchy vegetables with a fat-free or low-fat yogurt-based dip. Eat a handful of unsalted nuts instead of chips. Satisfy a sweet tooth with naturally sweet fruit on its own or in a smoothie instead of candy and cookies.

The Takeaways Choose more nutrient-dense foods to get the beneficial nutrients your body needs without consuming too many calories. Focus on your overall eating pattern, rather than individual nutrients or specific foods or food groups. First Name required. Last Name required.

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