Minerals are vital nutrients that support strong bones, healthy muscles, and energy production. Learn about key minerals like iron, calcium, magnesium, and zinc—what they do, where to find them in food, and why your body can’t thrive without them.
- Alfalfa sprouts
- Broccoli
- Cabbage
- Garlic
- Hazelnuts
- Kale
- Natural, unrefined salt, like Himalayan salt or Celtic sea salt
- Oats
- Seaweed: wakame, nori, or kelp
- Sunflower seeds
Calcium
Calcium is essential for strong bones and teeth, but its benefits go far beyond that. This vital mineral also supports muscle contraction, nerve signalling, blood clotting, and heart rhythm. Learn the best calcium-rich foods and how to include them in your diet for lifelong health.
- Apricots
- Brussels sprouts
- Butternut squash
- Cabbages
- Chard
- Dandelion leaves
- Figs
- Kelp
- Pistachios
- Plums
- Sesame seeds or tahini
- Spinach
- Turnips
Magnesium
Magnesium supports energy, muscle recovery, sleep, and heart health.
- Asparagus
- Avocado
- Bananas
- Beet greens
- Brazil nuts
- Brown rice (use sparingly)
- Cashews
- Kiwis
- Peas
- Prunes
- Squash
Potassium
Potassium helps regulate fluid balance, supports muscle function, and maintains healthy blood pressure.
- Acorn squash
- Broccoli
- Cabbage
- Carrots
- Cherries
- Currant
- Kiwi fruit
- Mushrooms (white)
- Peanuts
- Sweat potato
Iron
Iron is essential for carrying oxygen in the blood, boosting energy, and supporting focus.
- Coconuts
- Legumes (beans and peas)
- Macadamia nuts
- Oats (traditional steel-cut)
- Quinoa
- Raisins
- Sesame seeds
- Sun-dried tomatoes
- Swiss chard
- Watercress
Copper
Copper supports energy production, iron absorption, and a healthy immune system.
- Apricots
- Cashews
- Coconut
- Hazelnuts
- Kale
- Peaches
- Pecans
- Portobello mushrooms
- Shiitake mushrooms
- Walnuts
Zinc
Zinc boosts immunity, aids wound healing, and supports growth and skin health.
- Asparagus
- Green peas
- Lemongrass
- Napa cabbage
- Oats
- Pecans
- Prunes
- Pumpkin seeds
- Shiitake mushrooms
- Spinach
Phosphorus
Phosphorus supports strong bones and teeth, helps produce energy, and aids cell repair.
- Alfalfa sprouts
- Avocados
- Broccoli
- Celery
- Chia seeds
- Kiwi fruit
- Pistachios
- Watercress
- Wild rice
- Zucchini / courgette
Manganese
Manganese supports bone health, metabolism, and antioxidant defenses.
- Blueberries
- Chillies (any colour)
- Collard green
- Currant
- Eggplant / aubergine
- Garlic
- Grapes
- Leeks
- Pumpkin seeds
- Raspberries
Selenium
Selenium is a powerful antioxidant that supports immunity, thyroid function, and heart health.
- Asparagus
- Brazil nuts
- Broccoli
- Brussels sprouts
- Coconut
- Garlic
- Grapefruit
- Mushrooms (shiitake, portobello)
- Spinach
- Sunflower seeds
