Minerals are responsible for functions involving the skeleton and soft tissues. They also regulate activities like transmission, blood clotting, oxygen transport …
Hello there viewers!
Welcome back to another video!
Ever think about the amount of minerals your
body is receiving?
We mostly concentrate on our intake of proteins
and carbs but seldom pay any attention to
minerals, which are equally important.
Not only do they keep your bones, muscles
and tissues healthy but also protect you from
various diseases.
You can call them the unsung heroes of the
body.
Minerals are responsible for functions involving
the skeleton and soft tissues.
They also regulate activities like transmission,
blood clotting, oxygen transport among other
crucial tasks.
The ideal way to make sure that you get your
daily dose is to adopt a healthy diet plan
emphasizing vegetables, fruits, beans, dairy
products and low fat proteins.
Here are some foods rich in minerals that
can easily help you meet your daily requirement:
1.
Salmon:
Often referred to as ‘brain food’ salmon
is famous for being packed with nutrients
and minerals that help in boosting your brain
power.
It also contains heart healthy omega 3 fatty
acids and premium quality proteins.
Did you know that salmon is one of those rare
foods that are a natural source of vitamin
D?
Being rich in minerals like potassium, zinc,
magnesium and phosphorus, it also boosts mood,
promotes healthy pregnancy and may also aid
in Alzheimer’s disease.
It doesn’t matter how you decide to incorporate
this food into your meals but if you are not
allergic to fish, then make sure to have at
least a portion of salmon each day.
How do you like to eat your salmon?
Baked?
Steamed?
Or pan seared?
We would love to hear it from you in the comment
section!
2.
Table salt:
Can you imagine life or any of your meals
without salt?
No way!
Table salt is one of the world's most important
cooking ingredients.
It not only makes a boring bland dish, delicious
but it also contains essential minerals content
like chloride.
It’s an important electrolyte that helps
in maintaining PH levels.
Most of the chloride content in your body
comes through the food you eat, so it is important
for you to keep it in check.
Too much of anything is not good and that
goes for table salt, too.
Adding too much of it will increase your blood
pressure levels.
Just like in life, you have to find that balance
for this, not too much and not too little.
3.
Dried fruits and nuts:
Dried fruits are packed with nutritious minerals
like potassium, magnesium, iron and phosphorus.
All these minerals are extremely vital for
the proper functioning of your body.
During the drying process, the fruit loses
all its water content and what’s left behind
is highly concentrated nutritional ingredients.
Most nuts are rich in fatty acids, vital to
the body.
They may even be helpful in cases of high
blood fat content, if eaten judiciously within
a balanced diet.
They are also rich, concentrated sources of
calories, and so, should be eaten in moderation.
The best option would be for you to add it
to your favorite smoothie or energy bar.
4.
Milk:
Don’t think twice before downing that delicious
glass of ice cold milk.
That’s right!
This beverage is one of the best sources of
calcium among other essential nutrients.
It also contains a good amount of magnesium,
phosphorus, potassium, selenium, and zinc.
All of these minerals play a major role in
the body like maintaining enzyme functions,
bone formation, water balance maintenance,
and oxygen transport.
The high concentration of calcium plays a
major role in the development and strengthening
of the bones for children.
It also prevents bone loss or potential fractures
in elderly people.
5.
Dark leafy greens:
A typical balanced meal includes a generous
portion of dark leafy green vegetables.
They are famous for being packed with rich
nutrients that keep your heart healthy, skin
glowing and hair shiny!
Green salad, kale and spinach are great sources
for Vitamin A, C, E and K while vegetables
like broccoli and bok choy contain Vitamin
B.
Apart from vitamins they also contain an abundance
of antioxidants that protect your cells from
getting damaged.
Essential minerals found in green vegetables
include iron, magnesium, fiber, potassium
and calcium.
When it comes to cooking, these greens can
be incorporated seamlessly into anything from
burritos and salads to soups and omelets.
6.
Mushroom:
Mushrooms make for a delicious and healthy
addition to any meal.
Celebrated largely for being a super food
and known for their powerful nutrient content,
they’re full of naturally occurring antioxidants
that help in boosting your immunity and protecting
your body's cells.
They are simple to make, flavorful, hearty
and extremely filling!
This simple edible fungus provides numerous
important nutrients like zinc, magnesium,
copper, Vitamin C and D and phosphorus.
From puffballs to truffles, mushrooms are
a part of everyday meals to a costly cuisine.
You can even get them fresh, canned, or dried.
No matter which mushroom you choose you will
be opting for a healthier lifestyle.
7.
Tofu:
The Japanese have been making and eating tofu
since the past 2,000 years but it has only
gained popularity in the past couple of years.
Easy to make, this soy based food helps in
maintaining cholesterol levels, preventing
coronary heart disease and keeping your bones
strong.
It is also a high nutrient packed delicacy
which contains protein, copper, magnesium
and manganese along with protein, fiber and
some carbs.
You can pair it with any side dish with the
core ingredient being soy.
Tofu is also a great example of how a simple
food like soybeans can be molded into human
food traditions for regular eating in a way
that is natural, inexpensive, and nourishing.
8.
Dark Chocolate:
Chocolate that reduces the risk of diabetes?
It’s true!
Dark chocolate is more than just a high source
of antioxidants.
Made from cocoa seed and loaded with nutrients,
they are known to lower the risk of heart
disease, diabetes and improve your immunity.
While buying your favorite dark chocolate
just be sure to get the one with the highest
cocoa content in it.
It is packed with rich, naturally occurring
nutrients like iron, copper, zinc, phosphorus
and magnesium.
This doesn’t mean that you should be gorging
on dark chocolate day and night because it
may also contain a fair amount of calories
that can contribute to weight gain.
9.
Avocado:
The health benefits of avocado may not come
as a huge surprise to you.
This pear shaped green fruit has gained a
lot of popularity in the past 20 years and
can now be found easily in any grocery store.
They offer numerous health benefits like decreasing
the risk of heart disease, aiding in weight
loss and even boosting your brain health and
memory!
They are richly packed with omega 3 fatty
acids, dietary fiber, a plethora of vitamins,
copper, and folate.
Sure a single avocado has 30 percent of fat
content but 20 percent of these fats are health
promoting.
Your body needs them to lower cholesterol
and reduce any risk of heart disease and stroke.
Looking to take the healthy route?
Switching up your meal plans?
Here’s why you should eat a banana and an
avocado every day!
Now back to foods that are rich in minerals.
10.
Whole grains:
Whole grains like oatmeal, whole wheat flour
and brown rice are some of the most inexpensive
and easily available household staples across
the globe.
They are a complete package of vital and essential
nutrients.
Don’t get confused!
Whole grains are not stripped off their nutrients
during the refining process.
These grains are important sources of numerous
minerals, vitamins and fibers which are important
for good heart and digestive health.
The components present in grains are responsible
for slowly breaking down the food in the stomach
which is responsible for maintaining steady
blood sugar levels.
Because these grains skip the refining process
they contain higher quality of carbs as well,
giving you enough reasons to replace refined
grains with whole grains.
11.
Shellfish:
Crayfish, squid, shrimp, mussel, oyster and
lobster fall under the category of shellfish.
These seafood delicacies contain generous
amounts of digestible proteins, amino acids
and minerals like zinc, copper, potassium
and sodium.
If you are planning on starting a healthy
diet meal then shellfish should be a part
of that because of high protein levels and
minimum fat content along with being low in
calories.
Do you know that shellfish constitute a major
part of our global aquatic food supply?
The protein content found in shellfish is
much higher when compared with other fish.
They are also rich in lipids which function
as energy reservoirs and maintain the structural
components of the cell membrane.
Basically, any fish is good fish!
12.
Seeds:
Consumed as part of a healthy diet, seeds
of poppy, sunflower, chia and mustard are
considered to be super foods.
Although tiny in size these seeds have huge
health benefits like aiding in digestion,
controlling blood sugar, blood pressure and
cholesterol levels.
Apart from its nutritional value they also
make for the perfect crunchy and delicious
topping for puddings, shakes and salads.
Packed with healthy fats, antioxidants and
minerals like omega 3s, zinc, iron and protein,
including small amounts of seeds in your meals
will not only make you stronger from inside
but also from outside.
They’ll also make your hair shinier and
skin clearer.
These seeds are good for your mind, body and
soul.
Think you can make the perfect meal plan using
the above mineral rich foods?
How about sharing your favorite healthy recipe?
Tell us in the comments section below!

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