Plant Foods That Are Rich In Minerals

Vegan Diet Plans
Vegan Diet Plans
Vegan Diet Plans
Vegan Diet Plans

Minerals are the elements that we usually find in the earth and the various foods we eat. They play a major in many of our body functions. Your body needs some of these minerals in high amounts while others in trace amounts. Studies have shown that minerals are very essential for the functioning of your heart and brain and they also help in the production of various enzymes and hormones. Minerals also play a major role in the regulation of several biochemical reactions in your body.

Minerals that our body needs in large amounts are often called macrominerals. Some of the common macrominerals are magnesium, sodium, potassium, calcium, chloride, and phosphorous. Minerals that our body needs only in small amounts are chromium, zinc, selenium, fluoride, iron, iodine, copper, and manganese. A few of the mineral-rich plant foods that can be included in an ideal vegan diet plan are.

Leafy Green Vegetables

Spinach, kale, collard greens, endive, arugula, beet greens, watercress, and lettuces are some of the leafy green vegetables that are rich in several healthy minerals. It was found that these leafy green vegetables contain minerals such as copper, manganese, iron, calcium, potassium, and magnesium. These minerals help in minimizing the imminence of several health problems. Studies are showing that including leafy greens in your vegan meal can help in reducing the risk of developing diabetes and certain forms of cancer.

Tropical Fruits

Bananas, mangoes, guava, jackfruit, pineapple, passion fruit, etc. are a few examples of tropical fruits. They are called so because they grow in tropical or subtropical regions. They are great sources of magnesium, copper, manganese, and potassium. Bananas are often considered the best plant-based source of potassium. In addition to that, tropical fruits are packed with antioxidants, which aid in lessening oxidative stress. They also contain fiber and several vitamins. People usually include these tropical fruits in their salads or yogurt.

Ancient Grains

Studies have found that ancient grains such as quinoa, millet, amaranth, and sorghum are packed with several nutrients and provide a lot of health benefits. Ancient grains unliked refined grains are loaded with minerals like potassium, magnesium, zinc, phosphorous, copper, and manganese. Many health experts are now suggesting the replacement of refined grains like white rice and white bread with ancient grains to increase your daily mineral intake.

Starchy Vegetables

Potatoes, sweet potatoes, parsnips, and butternut squash are some of the most common starchy vegetables. They are often considered to be an effective alternative to refined carbs. In addition to being a great source of minerals, starchy vegetables also provide healthy nutrients like fiber, vitamins, and antioxidants. You need to include starchy vegetables in your vegan diet plans because they will provide good amounts of magnesium, calcium, copper, iron, manganese, and potassium.


This is a blue-green alga that is often found in the market in powder form. Due to that, it is easy to add spirulina to your smoothies, oatmeal, and yogurt. Spirulina holds a lot of nutrients, including several healthy minerals. Copper, manganese, magnesium, potassium, and iron are some of the minerals found in spirulina. According to a recent study, spirulina can help in reducing the risk of heart disease. They are also helpful in decreasing blood sugar levels and some inflammatory markers in the body.


Raspberries, strawberries, blackberries, and blueberries, etc. are some of the most common berries available in the market. Together with being delicious, berries are also a great source of several healthy nutrients. It was found that berries can provide good amounts of manganese, potassium, and magnesium. Manganese plays a major role in several of the metabolic functions, alongside immune system functions. It is also pivotal for conserving healthy bones and tissues.


This popular fruit is very delicious and also very nutritious. Studies have found that avocados are packed with healthy nutrients like fiber, fats, protein, vitamins, and several minerals. They are the best founts of minerals like potassium, magnesium, manganese, and copper. You should eat avocados regularly to get potassium because this mineral is essential for regulating blood pressure and improving heart health. According to a recent study, a high intake of potassium could help in reducing the risk of stroke by 24 %.


Beans are well-known for their high nutrient content. They are often regarded as the best plant-based sources of protein and fiber. Beans are also rich in several healthy nutrients, including zinc, copper, manganese, potassium, phosphorous, iron, magnesium, and calcium. You should note that beans also contain phytates and several other antinutrients that could lower the absorption of nutrients into the body.


Nuts and seeds are loaded with several healthy nutrients, including minerals like selenium, phosphorous, copper, manganese, zinc, and magnesium. You will get around 17.4 % of your daily requirement of selenium from just one Brazil nut. People often eat nuts as a healthy snack.