Best Food Sources for Minerals

Here is a list of the most common mineral deficiencies and some of the best foods you can eat to replenish them:

Don’t forget: Eating raw food to replenish nutrients is one thing. We can easily overdose and unbalance our body with supplements, but not with food. I have not included overdose symptoms with oversupplementation, but they are listed under each mineral on my website.

Food sources are listed according to the most frequently needed nutrients. tested and recommended first and less common last. There are other food sources for these minerals, but they are not listed here as they seldom come up as the best substitute during consultations.

Boron (B): Best Food Sources— Apples, carrots, grapes, other raw fruits (except citrus), nuts, legumes, vegetables in general. The most commonly used: arthritis

Calcium (Ca): Best Food Sources— Nigella molasses, salmon, green leafy vegetables, almonds, sesame, cheese, yoghurt and other dairy products, broccoli, nettle, burdock root, parsley, raspberry leaves, yarrow, marshmallow root and yellow dock. The most commonly used: Osteoporosis, muscle cramps, heart palpitations, arthritis, brittle nails, pregnancy support, eczema and high blood pressure.

note: There are several types of calcium supplements on the market. You need the right one for your body, or too much can cause high blood pressure, atherosclerosis, arthritis and kidney stones. That’s why natural food sources are best – because they don’t harm your system like supplements do.

Many people ask: “What is the best type of calcium for me to take?” He said to them, “Whatever you test is the strongest. Here is a list of all available types of calcium:

o Bone Meal Calcium

o Calcium Chloride

o Calcium Citrate

o Dicalcium Phosphate

o Calcium Gluconate

o Calcium Hydroxyapatite

o Calcium Lactate

o Oyster Shell Calcium

o Calcium Stearate

o Calcium w/ Boron

o Calcium w/ Vitamin D 3 (Many people test that they need this form lately)

Carbon (C): Best Food Sources— Activated charcoal. most used: Detoxification

Chromium (Cr): Best Food Sources— New Vision Ionic Minerals (see above), blackcurrant molasses, beef and other meats/poultry/fish, brown rice, fresh fruit and vegetables, eggs, dulse (seaweed) and mushrooms. The most commonly used: Anxiety and irritability and other serious mental difficulties, ADD, depression, Type II diabetes, hypoglycemia, heart diseases associated with coronary artery problems, and infertility.

Copper (Cu): Best Food Sources— Blackstrap molasses, parsley, New Vision Ionic Minerals, Standard Process Labs brand Chezyn, almonds, broccoli, carrots, mushrooms, oats and other whole grains and legumes, nuts, seafood, sunflower oil and whole wheat. Most commonly used: Anemia, baldness, joint problems, inappropriate cholesterol ratios, aneurysms and retinal degeneration.

Germanium (Ge): Best Food Sources— New Vision Ionic Minerals, mushrooms, seeds, vegetables (especially garlic and onions) and bran. The most commonly used: Cancer, asthma, arthritis, high blood pressure and osteoporosis.

Iron (Fe): Best Food Sources— Definitely molasses (no more than two teaspoons a day!), parsley, green leafy vegetables, sea vegetables such as dulse, seaweed and nori, prunes, black cherries, meat and seafood, nuts, whole grains and legumes, burdock, yellow dock, nettle and raspberry leaf. The most commonly used: Iron deficiency anemia, decreased stamina and energy, weak immune system, digestive disorders (Crohn’s, Celiac, dysphagia) and irritable nerves.

note: I have noted that prescription iron supplements are very harsh on the system and the body absorbs these natural resources much more easily. Two signs you may need a natural iron supplement are ice chewing and a tanned chin and cheek area when the rest of the face is lighter skinned. You may also want to look at a parasite program to understand the root cause of anemia.

Iodine (I): Best Food Sources— Sea vegetables (seaweed, dulse, nori wrappers), sesame seeds, raw spinach, zucchini, asparagus, Celtic Sea Salt, soy and soy products, garlic. The most commonly used: Thyroid problems, fatigue and weight problems. interesting note: Some foods, when eaten raw and in large quantities, prevent the passage of iodine to the thyroid gland. Among iodine-blocking foods—all of which are raw—cooking neutralizes thyroid-blocking agents: Brussels sprouts, kale, cauliflower, kale, peaches, pears, cooked spinach, and turnips. If you have an underactive thyroid, limit the combined intake of any of these foods to 4 cups per week.

Magnesium (Mg): Best Food Sources— Blackstrap molasses (no more than 2 teaspoons a day!), dark green vegetables, potatoes (especially the peel), beans and other legumes, whole grains, almonds and other nuts, meat and fish, soy products, apricots, bananas, coconuts ( organic sulphur-free varieties), dates, figs, and avocados. The most commonly used: Constipation, hyperexcitability, irritability, asthma, chronic fatigue, glaucoma and retinal problems, high blood pressure, heart problems (congestive heart failure, valve problems, arrhythmias), insomnia, muscle cramps and multiple sclerosis.

note: Potatoes grown in magnesium-deficient soils (such as Washington) are susceptible to Potato Scalp Virus. This virus is thought to be linked to the same virus that causes Multiple Sclerosis in humans. Do not eat peeled potato skins if you have any neurological symptoms.

Now, if you’re buying a supplement, there are quite a few options for Magnesium on the shelves as well. Which one is best for you? Whichever makes the strongest test.

List of Different Types of Magnesium:

o Magnesium Aspartate

o Magnesium Chelate

o Magnesium Citrate

o Magnesium Glycinate

o Magnesium Lactate

o Mag. Malate (Malic Acid)

o Magnesium Oxide

Manganese (Mn): Best Food Sources— Definitely parsley (1-2 tablespoons/day chopped and raw), green leafy vegetables, oats, pineapple, hazelnuts, spinach, mint, apples, apricots, blueberries, celery, egg yolks and whole grains. The most commonly used: Tendon and ligament problems (these are the most common problems I encounter when associated by far with manganese deficiency.), tinnitus, skin rashes, high cholesterol, high blood pressure, memory problems, diabetes, and breast problems.

Molybdenum (Mo): Best Bet Food Sources— Beans and other legumes, dark green leafy vegetables, eggs, whole grains and wheat germ. The most commonly used: Asthma and gout.

Oxygen (O): Best Food Sources— A diet that includes at least 1 1/2 cups of raw fruit and 1 1/2 cups of raw vegetables a day allows your body to produce beautiful, healthy red blood cells packed with hemoglobin. Exercise or deep breathing exercises are essential to keep it oxygenated.

self test: When looking at the little white moons at the base of your nails, you should see the moon on every nail except the little finger. If you don’t see these, your body isn’t getting enough oxygen to all of your body’s different organs. Oxygen fights cancer because cancer cannot grow in oxygenated tissues.

Phosphorus (P): Best Food Sources— Eggs, beans and other legumes, almonds, pumpkin seeds (great for prostate and normal hormone function in both men and women), sesame seeds (great for seasonal mood disorders and other types of depression), bran and whole grains. The most commonly used: Bone pain, nosebleeds and chills.

note: People who drink soda frequently (more than 4 per week) can easily destabilize the system so they don’t have too much phosphorus and not enough calcium and magnesium. This is a common and frequent (in my practice) cause of kidney stones and osteoporosis/osteopenia.

Potassium (K): Best Food Sources— All kinds of fresh fruits and vegetables, molasses, fish, dates, bananas, beans, sweet potatoes, white potatoes, brown rice and nettle. The most commonly used: Heart disease, muscle fatigue and weakness, dry skin, depression, edema, insomnia and acid body resistance and replenishing alkaline reserve.

Selenium (Se): Best Food Sources— Parsley, molasses, mushrooms, nuts, salmon and other seafood, sesame seeds, vegetables, wheat germ, chicken, nettle, yarrow, raspberry leaves, garlic, and whole grains. The most commonly used: Immune system stimulation, asthma, thyroid disease, heart disease, high cholesterol, macular degeneration (Standard Process™ brand Chezyn® is a great product for this, containing chelated zinc, copper and selenium in a natural food-based formula), abnormal Pap smear, cancer and liver diseases.

Silicon (Si): Best Food Sources— Horsetail, radishes and other root vegetables, New Vision Ionic Minerals, whole grains, brown rice, soy and soy products, Trinity juice and green peppers. The most commonly used: Weak nails that break easily, healthy skin and hair, flexible blood vessels, Alzheimer’s disease and osteoporosis.

Sodium (Na): Best Food Sources— Celery, cabbage, sesame seeds, Celtic Sea Salt, apples, carrots, and hot peppers are all good organic sources of sodium, which replaces the inorganic molecules we get from salty and convenience foods. The most commonly used: High blood pressure, glaucoma, dehydration and brain dysfunctions such as memory, depression, confusion, hallucinations, seizures, and poor coordination. Note that natural sodium behaves differently than the sodium in table salt.

Sulfur (S): Best Food Sources— Eggs, garlic, onions, dried beans, cruciferous (cabbage, cauliflower, Brussels sprouts, cabbage) and soy. The most commonly used: Arthritis, asthma, back and joint pain and skin diseases.

Vanadium (V): Best Bet Food Sources— Parsley, dried beans, mushrooms, radishes, New Vision Ionic Minerals, soy and soy products, olives, whole grains, seafood, corn and gelatin. The most commonly used: Diabetes, bone and tooth development and dental health.

zinc (Zn): — This is the most common mineral deficiency I see in my practice. Best Sources of Nutrition: Pumpkin seeds and other nuts, oatmeal, egg, parsley, wheat germ and Standard Process(TM) brand Chezyn®. The most commonly used: Prostate health, healthy immune function, impotence, menopause and perimenopause health, memory, skin disease, pancreatic and thyroid health, macular degeneration and other eye disorders and intestinal dysfunction.

note: Significant amounts of zinc are lost through sweating.

Now, the trick is to include 1 ½ to 2 cups of both cooked and raw vegetables in your diet each day and you will be at a much higher level of health. Fruits and vegetables are like water. You cannot make up for the shortfall all at once AND the intake must be consistent.

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