Including foods high in minerals into your diet can play an important role in maintaining your overall health and well-being. From regulating bodily functions to strengthening bones and helping organs, these minerals are essential for living a healthy life. In this article, we’ll explore some sources of minerals that help keep our bodies functioning smoothly.

When it comes to our health, most people know the basics– we need protein to build muscle, carbs for energy and vitamins like vitamin A for healthy skin and vision. However, we do not give importance to minerals that also play a massive role in our health. While they may not be required at high levels, like protein, you definitely need to incorporate foods rich in minerals into your diet. With that being said, let’s learn about diverse mineral-rich foods to include in your daily diet to maintain optimal health.

Foods Rich in Minerals

When it comes to including mineral-rich foods, a varied and balanced diet is key. Let's explore nutrient-packed foods, categorised by food groups, and study the minerals they contain:

Millets: Ragi and bajra

Ragi and bajra are rich in vital minerals like calcium, potassium, iron, magnesium, phosphorus and selenium. Moreover, they’re rich in fiber and protein, making it an overall wholesome food.

Prepare a healthy bajra moongdal khichdi for a hearty lunch meal or a simple ragi roti, rich in calcium and omega-3, to accompany your meals.

1. Pulses and legumes: Chickpeas and Soybeans

  • Chickpeas are good sources of minerals like selenium and magnesium. They are also packed with protein, dietary fiber, polyunsaturated fatty acids, vitamin A, vitamin E, vitamin C, folate, all of which contribute to overall health.
    Chickpeas can be easily incorporated into your meals through dishes like hummus—a delectable treat that's not only rich in flavour but also packed with nutrients.
  • Soybeans contain a good amount of minerals like manganese, phosphorus and iron. They also contain a good amount of copper, which plays a crucial role in maintaining the health of blood vessels, nerves, and bones.

2.  Dairy-based products: Yoghurt, Cheese, Paneer

  • Yoghurt, cheese: Yoghurt and cheese provide key minerals like calcium and other essential minerals such as potassium, phosphorus, zinc and selenium. Prepare a tasty fruit yoghurt that’s perfect as a side dish or an evening snack.
  • Paneer: Paneer is a powerhouse of minerals, in particular calcium. A 100g alone provides 476 mg of calcium, which is important for bone health. It is also packed with chromium, selenium and zinc. Explore the deliciousness of sautéed paneer steak, a savoury dish elevated by its high protein, calcium, and vitamin D content.

3.  Non-veg foods: Eggs and Chicken

  • Eggs, Boiled: Eggs are mineral-rich foods, abundant in phosphorus, calcium, potassium, iron, magnesium, and selenium with a moderate sodium content. A common breakfast food, they’re really easy to incorporate into your meals.
    Eggs also offer major health benefits, like good muscular health and can also help improve bone density.

    Try out a soft rolled egg omelette with veggies, a delightful recipe that's not only rich in flavour but also abundant in minerals.
  • Chicken: Chicken is mostly known for its high protein content but also contains minerals like magnesium, selenium, calcium and potassium.
    Chicken, being packed with so many nutrients, can help maintain bone mineral density, manage weight, and help maintain thyroid and heart health.

    Prepare a delicious grilled chicken breast—a protein-rich dish that shouldn't be missed, offering a delicious taste and a good source of minerals.

4.   Vegetable: Amaranth Leaves

  • Amaranth is an affordable food that can easily enhance your mineral intake. Amaranth leaves are rich sources of minerals like magnesium, calcium, potassium, and zinc.
  • Savour the nutritional benefits of amaranth sabji, crafted from amaranth leaves, an excellent source of B-complex vitamins and minerals

5.  Fruits: Mango, orange, bananas

  • Fruits play a crucial role in boosting health. They’re packed with minerals and other vitamins that can significantly boost your health. For instance, fruits like bananas and mangoes are packed with potassium, which can help maintain healthy blood pressure levels. Oranges contain a good amount of magnesium and calcium, minerals important for bone health.    

6.  Nuts and Seeds: Almonds, groundnuts, gingelly seeds

  • Nuts and seeds are abundant sources of various minerals, with almonds standing out for their richness in magnesium (318 mg/100g), along with others like zinc, copper and selenium.
  • The minerals found in nuts have been seen to help protect against coronary heart disease, with beneficial effects on high blood pressure and inflammation, as well as displaying cholesterol-lowering properties.
  • Try a dry fruit smoothie—an energy-packed recipe rich in calcium and protein, making it a superb nutrient booster for your day.

Make sure you get personalised dietary advice tailored to your unique requirements from a healthcare professional.


In the pursuit of a well-rounded and nutrient-dense diet, focusing on foods rich in minerals is a fundamental step towards optimal health. Vegetables, nuts, whole grains, dairy, lean proteins, fruits, and meat offer a diverse range of minerals, each contributing uniquely to various aspects of our well-being. By embracing a balanced approach to nutrition, we satisfy our taste buds and provide our bodies with the essential minerals they need to thrive.