How To Get Minerals From Food Instead Of Supplements

May 15, 2020

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Last updated on April 16th, 2023 at 01:38 pm

Did you know minerals compose about 4% of the human body? Additionally, the body does not produce any minerals. As a result, you can only get your minerals from food. Out of the 103 known minerals, at least 18 are necessary for good health.

All real whole food is naturally packaged with the nutrients the body needs. Its beauty is that it also contains all the co-factors that work synergistically together.

Minerals play many essential roles in the body, such as:

  • acting as co-factors for enzyme reactions
  • maintaining pH balance in the body
  • facilitating the transfer of nutrients across cell membranes
  • maintaining proper nerve conduction
  • contracting and relaxing of muscles
  • regulating tissue growth
  • providing structural and functional support

In truth, the body needs macro-minerals and micro-minerals from food to function well.


Minerals from food sources:


Soaked or sprouted almonds contain high magnesium, phosphorus, calcium, manganese, and zinc levels.


Soaked or sprouted cashews contain high levels of magnesium.

Brazil Nuts

Soaked Brazil nuts contain high calcium, magnesium, manganese, and selenium levels necessary to convert thyroid hormones T3 to T4.


Soaked or sprouted pecans are high in zinc.


Brown Rice

Spouted or soaked brown rice contains high levels of magnesium.


Celery is high in silica, which helps renew joints, bones, arteries, and connective tissues.

Sea Vegetables

Sea vegetables contain iodine, which is necessary to produce thyroid hormones.

Root Vegetables

Potatoes, beets, and carrots are high in silica, essential for collagen formation and connective tissue’s elasticity and resilience. Moreover, they also regulate calcium placement in bone and tissue.


Avocado is high in potassium (680 milligrams per serving). Potassium helps regulate water balance and distribution; kidney and adrenal function; muscle and nerve function; heart function.

minerals from food


Kelp is high in calcium, magnesium, and iodine.

Raw Cheddar Cheese

Cheddar cheese is high in calcium.

Collard Greens

Cooked collard greens are high in calcium.


Cooked kale is high in calcium and molybdenum.

Turnip Greens

Cooked turnip greens are high in calcium.

Sesame Seeds

Soaked sesame seeds are high in calcium.

Cultured Plain Yogurt

Cultured dairy is high in calcium and phosphorus.


Apricots are high in calcium and potassium.

Brewer’s Yeast

Brewer’s yeast is high in calcium, magnesium, chromium, and molybdenum.


Parsley is high in calcium and vanadium.

Dandelion Greens

Dandelion greens are high in calcium.


Salmon (preferably wild-caught) is high in phosphorus, potassium, and sodium.


Soaked or sprouted lentils are high in phosphorus, sulfur, iron, and molybdenum.


Wild-caught halibut is high in phosphorus.


Grass-fed and finished beef is high in phosphorus and iron.

Beef Liver

Pastured beef liver is high in copper and iron. You can consider desiccated beef liver capsules if the thought of eating liver is overwhelming.


Pastured-raised turkey is high in phosphorus.


Pastured-raised chicken is high in phosphorus and potassium.


Blackstrap molasses are high in magnesium and iron.


Asparagus is high in potassium.


Carrots are high in potassium.


Peaches are high in potassium.


Lima Beans

Lima beans are high in potassium.


Potatoes are high in potassium, chromium, and iron.


Tomatoes are high in potassium.


Bananas are high in potassium.


Cooked cauliflower is high in molybdenum.


Garlic is high in sulfur and molybdenum.  We also love fermented garlic for additional gut support.


Oysters are high in zinc.

Pumpkin Seeds

Soaked or sprouted pumpkin seeds are high in zinc.

Out of all the minerals, I believe that most people are highly deficient in magnesium, and it is one of the few “blanket statement” supplementation recommendations I will make. Everyone needs to support their bodies with additional magnesium supplementation. Generally, a super (and relaxing) way to increase magnesium stores in the body is to take a magnesium salt bath for 20-25 minutes. Another option is this lotion to increase magnesium levels topically. Moreover, I always recommend getting various kinds of magnesium when supplementing – I love Smidge Morning and Evening Magnesium (available on my Fullscript dispensary) and this liquid form.  Additionally, if you respond poorly to magnesium, you must first increase your potassium and sodium levels.

I hope this list will be a helpful tool to show you how simple it can be to incorporate more nutrient-dense foods for mineral support into your diet.


Disclaimer: This post is not intended to provide medical advice, diagnosis, or treatment and is for educational purposes only.

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