Minerals are elements present in the ground and food that are necessary for life. Minerals, for example, are required for normal heart and brain function, as well as the synthesis of hormones and enzymes.
Minerals are classified into two types based on how much the human body requires. Macro-minerals, which comprise calcium, potassium, sodium, chloride, phosphorus, and magnesium, are required in greater quantities. Essential, trace minerals such as iron, copper, fluoride, selenium, zinc, chromium, molybdenum, iodine, and manganese are required in lower quantities
Mineral bioavailability in foods is influenced by processing, dietary variables, promoters, and inhibitors. To have their health benefits, bioactive compounds (e.g., vitamins, peptides, minerals) in meals must survive processing, storage, and harsh stomach conditions (low pH, gastric enzyme) and be delivered to the intestine for absorption. Minerals’ general roles in the body include maintaining electro-neutrality across cell membranes to maintain water balance; contributing to the structural integrity of the skeleton; the activity of numerous proteins; and acting as cofactors to many enzymes. Minerals are classified as ‘major’ minerals (more than 100 mg per day required in the diet) and trace elements (less than 100 mg per day required in the diet).
A few examples of mineral rich foods :
Nuts and seeds
Nuts and seeds are loaded with minerals and are rich in magnesium, zinc, manganese, copper, selenium, and phosphorus (Ros, 2010).
Certain nuts and seeds stand out because of their high mineral content. For example, one Brazil nut has 174 percent of your daily selenium requirements, while a 1/4-cup (28-gram) dose of pumpkin seeds contains 40 percent of your daily magnesium requirements.
Consuming cruciferous vegetables such as cauliflower, broccoli, Swiss chard, and Brussels sprouts has been linked to a variety of health advantages, including a reduction in chronic disease risk.
These health advantages are directly connected to the nutritional richness of these vegetables, especially their high mineral concentration.
Cruciferous plants, such as broccoli, kale, cabbage, and watercress, are particularly high in sulfur, a mineral required for cellular function, DNA creation, detoxification, and the synthesis of glutathione, a strong antioxidant generated by your body.
In addition to sulfur, cruciferous vegetables have a high variety of minerals, including iodine, potassium, magnesium, manganese, and calcium.
Avocados are fruits that are high in fiber, vitamins, and minerals. They are high in magnesium, potassium, manganese, and copper.
Potassium is a mineral that is necessary for blood pressure control and heart function. According to research, eating potassium-rich foods like avocados may help lower your risk of heart disease and stroke.
Berries, such as strawberries, blueberries, blackberries, and raspberries, are not only tasty but also high in essential nutrients. Berries are high in potassium, magnesium, and manganese. Manganese is a mineral that is required for a variety of metabolic activities related to energy metabolism, as well as an immunological and neurological system function.
Spirulina is a blue-green alga that is marketed as a powder and may be added to liquids such as smoothies as well as foods such as yogurt and cereal. It’s high in minerals like iron, magnesium, potassium, copper, and manganese, and eating it can help your health in a variety of ways.
Bananas, mango, pineapple, passion fruit, guava, and jackfruit are examples of tropical fruits that thrive in tropical or subtropical regions.
Aside from being high in antioxidants, fiber, and vitamins, many tropical fruits are also high in minerals including potassium, manganese, copper, and magnesium.
Bananas, one of the most popular tropical fruits, are high in a range of minerals such as potassium, magnesium, and manganese. To boost your mineral consumption as well as your intake of vitamins, fiber, and antioxidants, try adding frozen tropical fruit to your smoothies or eating fresh tropical fruit in oatmeal, yogurt, or salads.
Mineral losses in food while cooking
Various food components were examined before and after cooking to clarify mineral losses (sodium, potassium, phosphorus, calcium, magnesium, iron, zinc, manganese, copper), and the following findings were obtained.
- The mineral contents of cooked meals prepared in large quantities were around 60-70 percent of those of raw or uncooked foods.
- Cooking losses were particularly high in minerals of vegetables.
- Among other cooking methods, loss of minerals was largest in parching, frying, and stewing.
To prevent cooking losses of minerals:
- Eating boiled food
- adding a little quantity of salt (approximately 1 percent NaCl) to the boiling water,
- avoiding excessive boiling
- Choosing a cooking method that causes less mineral loss (stewing, frying, or parching) (Kimura & Itokawa, 1990)
Minerals, unlike biological food components, cannot be destroyed by heat, oxidation, or other means, and the primary losses are due to leaching (for example, during blanching, boiling, or milling of grains or legumes (see Section Minerals are absorbed to varying degrees from meals, with virtually all consumed salt being absorbed compared to only 10% of iron being absorbed.
Mineral absorption is inhibited by other dietary components, especially phytic acid, tannins, and oxalates found in foods such as legumes and leaves, in contrast to carbohydrates, lipids, and proteins. Acidic meals boost the solubility and absorption of minerals.