A complete overview of all minerals in food
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Minerals are essential micronutrients or nutrients. They appear in our daily diet. More and more often, food has been stripped of minerals. This is mainly the case in refined products such as white sugar, white flour, white bread, biscuits, white pasta and white rice. This seriously impedes the proper metabolism of refined products. Minerals help in the conversion of nutrition into building materials for the body.
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Minerals are essential micronutrients or nutrients. They appear in our daily diet. More and more often, food has been stripped of minerals. This is mainly the case in refined products such as white sugar, white flour, white bread, biscuits, white pasta and white rice. As a result, a good metabolism of refined products is seriously impeded. Minerals help in the conversion of nutrition into building materials for the body.
Minerals
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Minerals, along with vitamins and amino acids, are micronutrients. Most mineral overviews state that meat and fish contain many minerals. Meat, however, has disadvantages for the body, as research increasingly shows. Eating meat is a cause of cancer and various other lifestyle diseases. There are more and more vegetarians in this world and people who eat moderate meat. Everyone now knows that eating meat is not sustainable. Therefore, this article only includes vegetables, grains, fruits, nuts and seeds
Cooking vegetables
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For all vegetables, raw vegetables contain more minerals than vegetables from glass, canned or frozen. Minerals dissolve in cooking water. Therefore always use as little cooking water as possible. You can also blanch vegetables instead of cooking them. Brown rice
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For all vegetables, raw vegetables contain more minerals than vegetables from glass, canned or frozen. Minerals dissolve in cooking water. Always use as little cooking water as possible. You can also blanch vegetables instead of cooking them. Brown rice
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Wholemeal bread is organic bread
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Many minerals are in wholemeal bread. When this article says wholemeal bread, it means: organic brown bread
Boron
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Boron has an influence on the metabolism of calcium, phosphorus and magnesium. It is an important mineral for a healthy cell wall. Boron is a required micro-nutrient for the proper functioning of cell membranes. Boron is not in meat. Boron is mainly found in potatoes, parsnips and carrots. Most fruits and vegetables contain boron. Furthermore, boron is mainly found in: pears, apples, prunes, raisins, dates, hazelnuts, peanuts, honey, wine, brewer's yeast and tomatoes
Calcium
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Calcium is often thought to be mainly found in milk and dairy products. That's bullshit! It is found in all kinds of vegetable products. It is also completely unnecessary to add calcium to, for example, milk or yogurt, as is increasingly the case with the aim of giving a product a healthy image. Calcium is important for the bone structure of the skeleton and teeth. Calcium also has an important effect on nerves and muscles. The heart is also a large muscle and benefits from calcium intake. At the cellular level, it plays an important role in the supply and removal of substances that the body cells need. Calcium is in milk, yogurt, Dutch cheese, seaweed, almonds, hazelnuts, pistachios, parsley, sauerkraut, soybeans, tofu, tomato paste, dark chocolate, figs
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
Chrome
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Chromium plays an important role in the action of insulin. It also plays an important level in the metabolism of carbohydrates. Eating refined foods high in carbohydrates without chromium can lead to diabetes mellitus. The chromium level in the human body decreases with age. Chromium is in these nutrients: Vegetables, fruits, whole wheat bread, artichokes, honey, grapes, raisins, whole wheat pasta, brewer's yeast, corn oil, black pepper, mushrooms, asparagus
Chlorine
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Chlorine is mainly in the body fluids. Then it is in the cells, especially the red blood cells. The production of stomach acid is made possible in part by the chlorine mineral. It has a support function for hormone transport. Chlorine helps to remove carbon monoxide from the body. Chlorine is also good for the tendons and joints. Hardly anyone has a chlorine deficiency because it is everywhere, including table salt. Chlorine is mainly found in olives, seaweed, table salt
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Chlorine is mainly found in body fluids. Then it is in the cells, especially the red blood cells. The production of stomach acid is made possible in part by the chlorine mineral. It has a support function for hormone transport. Chlorine helps to remove carbon monoxide from the body. Chlorine is also good for the tendons and joints. Hardly anyone has a chlorine deficiency because it is everywhere, including table salt. Chlorine is mainly found in olives, seaweed, table salt
Phosphorus
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The mineral phosphorus is part of bones and teeth. Phosphorus plays an important role in energy metabolism. It also plays a role in enzyme processes. Antiobiotics, aluminum-containing antacids and acetyl acid increase the phosphorus requirement. For that reason alone, it is already a consideration to keep these substances to a minimum. There are all kinds of natural, plant-based antibiotics that often work better than the pharmaceutical antibiotic regimens. Phosphorus is mainly found in milk, brown rice, nuts, sesame seeds, legumes, potatoes
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
Fluorine
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Fluorine is a mineral that is abundant in all kinds of food and drinks. It is unhealthy to take fluorine as a supplement. Read here
Potassium
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Potassium has a function during the transmission of nerve impulses. It also plays a role in the function of muscles. In addition, it is necessary for the regulation of the water balance of the human body. Potassium dissolves in the water during the cooking of vegetables. That is a good reason to cook vegetables for as short a time as possible or if possible not at all. Raw vegetables are also very tasty and healthy. Keep in mind that you cannot eat just any vegetable raw. Green beans and nettle, for example, cannot be eaten raw. Fruits, potatoes, whole wheat bread, wheat bran, dates, avocado, cauliflower, kale, broccoli, garlic, parsley, potatoes, banana, soybeans, spinach, plums, raisins, tomato paste, tomato ketchup, kelp, sesame seeds
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25 minSmall dishflour, frozen puff pastry, egg, milk, walnut, mature cheese, paprika, dried Provençal herbs,puff pastry-sticks -
20 minSide dishEggs, lettuce, parsley, olive oil (extra virgin), tarragon vinegar, salt and freshly ground pepper,lettuce with egg dressing -
15 minSmall dishbaking flour, peanut oil, flat leaf parsley,ar'nabit mi'li -
15 minAppetizerScottish salmon fillet, butter or margarine, fresh dill, creme fraiche, dry white wine, arugula lettuce melange, pan tostado,baked salmon with white-wine sauce
Cobalt
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Cobalt is a mineral that is important for the formation of B12 in the body. Cobalt is mainly in milk and fresh green leafy vegetables. Vitamin B12
Copper
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Copper
Magnesium
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Magnesium is a substance that causes muscles to contract. The heart muscle is the body's most important muscle so it also needs magnesium. Metabolic processes are activated by magnesium. It is an important substance for the formation of bones and teeth. Magnesium plays an essential role in the nervous system. When a person trains his muscles a lot, extra magnesium intake is needed. Stress increases the body's need for magnesium. Magnesium is in soybeans, whole grain pasta, green leafy vegetables, legumes, plums, citrus fruits, cocoa, kelp, chives
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25 minMain dishbalsamic vinegar, garlic, steak, Spaghetti, traditional olive oil, fresh green olive tapenade, arugula, Parmigiano Reggiano,spaghetti with steak and arugula -
15 minAppetizerfennel bulb, arugula, red pointed pepper, black agnus carpaccio (a 100 grams), capers,black angus carpaccio with fennel -
35 minMain dishsweet potatoes, salad onion, garlic, cooking dairy, grated cheese for vegetable gratin, almond shavings, peanut oil, breaded schnitzels, Broccoli,crispy schnitzel with sweet potato gratin and broccoli -
30 minMain disholive oil, onion, tomato, risotto rice, laurel leaf, thyme, saffron, turmeric, fish stock of 1 tablet, mixed seafood, mixed whitefish fillet, mussel, lemon,fish paella from the oven
Manganese
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The mineral manganese is needed to activate various enzymes. It plays a role in protecting against free radicals, which are often identified as the cause of many diseases, including cancer. Human cartilage contains a relatively large amount of manganese. Manganese is a nutrient found in wholemeal bread, green leafy vegetables, legumes, nuts, wholemeal bread, brown rice, pineapple, tuttifrutti, carrots, seaweed and coffee
Molybdenum
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Molybdenum is a mineral that is part of certain enzymes that play a role in the absorption of iron and the fat metabolism. Molybdenum is in whole grain bread or organic bread, green vegetables, soybeans, eggs, soybean oil, buckwheat
Selenium
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Selenium is an antioxidant mineral and part of the liver enzyme. In addition, selenium is part of red blood cells. Selenium is of great importance in the removal from the body of toxic metals such as mercury. Selenium or selenium is contained in whole grains or whole wheat flour, brown rice, mushrooms, onions, yeast, vegetables, tomatoes, garlic
Vanadium
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Vanadium is a mineral that prevents tooth decay. The mineral vanadium is also good for heart disease. Vanadium is found in nuts, whole grain products, parsley, radishes and lettuce
Iron
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Iron
Zinc
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Zinc is needed to build proteins in the body. It also plays a crucial role in tissue renewal. Like chromium, it is involved in the metabolism of carbohydrates. What has in common with copper is that the immune system is made stronger. When the age increases, the absorption of zinc decreases. Stress creates a significantly increased need for zinc. There is a great misunderstanding that zinc is only found in meat. Zinc is in the following foods: cheese, cereals, bread, nuts, milk, potatoes, muesli, brown rice, legumes, sesame seeds, wheat bran, vegetables and fruit. Some fruits and vegetables contain more zinc. Asparagus and legumes that have been dried contain the most zinc. Zinc often drains into the cooking water during cooking. It is therefore important to use the cooking water from legumes such as lentils, peas, chickpeas, kidney beans and white beans for a sauce, soup or stock.