4 Foods High in Trace Minerals

Minerals, which range from calcium to iron, zinc to potassium, keep your bones strong and perform a variety of tasks in the body. Here are some foods high in minerals. We counted the number of times each food appeared in our lists for eight distinct minerals: iron, calcium, phosphorus, copper, potassium, zinc, magnesium, and selenium. 


Nuts are an excellent source of seven of the eight important minerals.

Iron, calcium, phosphorus, copper, zinc, magnesium, and selenium are among them. Nuts are a cholesterol-lowering and heart-healthy snack. They are heavy in calories, so limit yourself to 1-2 handfuls each day. Cashews, almonds, and Brazil nuts are high in minerals, especially selenium.

LDA Trace Mineral Complex by Klaire Labs is an iron-free trace mineral formula.

Beans and Lentils

Beans and lentils are high in six of the eight necessary minerals. This includes zinc, iron, potassium, copper, magnesium, and phosphorus. Beans and lentils are good sources of fiber and protein for vegetarians. Soybeans, white beans, chickpeas, and kidney beans are great options.

Dark Leafy Greens

Dark leafy greens are high in six of the eight necessary minerals – potassium, calcium, iron, copper, zinc, and magnesium. Low-calorie dark leafy greens are a great addition to any meal. Dark leafy greens with high mineral content include kale, turnip greens, and spinach.


Fish is a good source of five of the eight important minerals. Calcium, phosphorus, potassium, selenium, and magnesium. are some of these minerals. Fish is also a good source of protein and omega 3 fatty acids, which are good for your heart. Salmon, mackerel. and tuna are mineral-rich fish.