Gut Health

Best Sources of Trace Minerals in the Diet

Spring vitamin set of various green leafy vegetables on rustic wooden table. Top view point.

Minerals are essential nutrients the body needs to perform various daily functions and processes. Every system in our body relies on minerals for optimum functioning.


Minerals are divided into two categories—macro and trace minerals. Macro minerals are needed in more significant amounts and consist of sodium, potassium, phosphorus, magnesium, sulfur, chloride, and calcium. Trace minerals, though required in smaller quantities, are also essential for health and include iron, chromium, copper, zinc, iodine, manganese, and selenium.


This article will discuss the best natural sources of trace minerals in food.


1. Dandelion Greens


Fresh dandelion on wooden background overhead shoot


Dandelion greens are an excellent source of minerals. They contain magnesium, phosphorus, copper, calcium, iron, potassium, and manganese. They are also rich in several other essential vitamins. 


2. Leafy Greens


Spring vitamin set of various green leafy vegetables on rustic wooden table. Top view point.


Leafy green vegetables, such as lettuce, spinach, endive, watercress, beet greens, and arugula, are excellent food sources of trace minerals. They are particularly high in magnesium, potassium, calcium, iron, manganese, and copper.



3. Nuts and Seeds


Various Nuts in bowls on white background, top view, copy space. Nuts assortment - pecans, hazelnuts, walnuts, pistachios, almonds, pine nuts, peanuts, pumpkin seeds.


Nuts and seeds are superfoods packed with many essential nutrients. They are also loaded with a variety of minerals. As a result, they are among the best natural food sources of trace minerals for body health and function. In particular, nuts and seeds are rich in magnesium, manganese, copper, zin, selenium, and phosphorus.


4. Broccoli


Fresh green broccoli on a dark brown background. Macro photo green fresh vegetable broccoli. Green Vegetables for diet and healthy eating. Organic food.


Broccoli and other cruciferous vegetables like Brussels sprouts and kale are excellent dietary sources of trace minerals. This is because they are incredibly high in sulfur but contain other essential minerals like magnesium, potassium, manganese, and calcium. 


5. Eggs


Fresh organic chicken eggs


Eggs are a true superfood. They are packed with protein, fat, and many vitamins and minerals. They are also one of the best superfood sources of trace minerals containing sulfur, iron, phosphorus, zinc, and selenium. Selenium is a trace mineral that is not widely available in many foods. 


6. Avocados


Fresh sliced avocado on wooden table. Vegetarian food concept.


Avocados are another fantastic superfood and a great natural source of trace minerals. They are especially rich in magnesium, potassium, manganese, and copper. Aside from being loaded with minerals, avocados have a great healthy fat content.


7. Berries


Mix of fresh berries in a basket on rustic wooden background


Berries like blueberries, strawberries, raspberries, and blackberries are good for potassium, magnesium, and manganese.


8. Spirulina


scattered spirulina powder in bowl and spoon on concrete background


Spirulina is a blue-green alga commonly sold in powder or capsule form. It can be consumed on its own with water or sprinkled into smoothies, yogurt, and other foods. It is a nutrient-dense superfood containing many essential minerals like iron, magnesium, copper, potassium, and manganese.


9. Quinoa


White quinoa seeds on a wooden background


Quinoa is an ancient grain native to the mountains of Peru. It contains many vital nutrients, including essential minerals like magnesium, zinc, manganese, potassium, phosphorus, and copper.


Minerals are essential to get into the diet. The nine foods mentioned above are excellent dietary sources of trace minerals. Unfortunately, however, many foods today lack the minerals they once had. The mineral content of foods largely depends upon the mineral content of the soil in which they are grown. Because foods have become commercialized and mass-produced, many soils in our farms are not properly tended and, as a result, have become stripped of their mineral content.


For this reason, focusing on getting enough minerals in your diet is especially important. So we at Zuma Nutrition created our Fulvic Acid & Trace Ocean Minerals Tonic to support mineral nutrition. Not only is it loaded with over 70 minerals, but this formula also contains fulvic acid, which helps to enhance the absorption of minerals into cells. 


Supplementing with trace minerals is one of the best things you can do for your health and nutrition—in addition to eating a wide variety of whole organic foods, staying hydrated, exercising regularly, getting plenty of sleep, and keeping your stress levels low.

Products mentioned in this post

Fulvic Acid & Trace Ocean Minerals

Fulvic Acid & Trace Ocean Minerals


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