Phosphorous: 15% of the RDI. Yet, many people don’t get enough minerals in their diet. Starchy vegetables like sweet potatoes, potatoes, butternut squash, and parsnips make excellent alternatives to refined carbs like white rice and pasta. Tempeh is also rich in manganese that can help fight diabetes. However, it contains high amount of oxalate so it should be avoided if you are under a low oxalate diet. 100 grams of Wild rice contains 40% of the Zinc that you need to consume daily. Zinc and iron: 7% of the RDI. They are also one of the excellent sources for proteins. Next Advertisement. Aside from iron, clams are also a great source of Vitamin B12. The daily value (%DV) for phosphorus is 1250mg. Zinc. (1), Overconsumption of manganese from food sources is also rare and can adversely affect the neurological system. (2), Foods high in manganese include mussels, wheat germ, tofu, sweet potatoes, nuts, brown rice, lima beans, chickpeas, spinach, and pineapples. These health benefits are directly related to the nutrient density of these veggies, including their impressive concentration of minerals. Peanut butter is also filled with manganese and niacin, two other nutrients necessary for good health. and articles to help you organize and understand the foods you eat. Cruciferous vegetables, including broccoli, kale, cabbage, and watercress, are especially rich in sulfur, a mineral that’s necessary for cellular function, DNA production, detoxification, and the synthesis of glutathione, a powerful antioxidant produced by your body (10, 11, 12). Although they’re not often associated with being nutrient-dense, cocoa products are loaded with minerals. One hundred grams of peanut butter will give you around 358 mg of phosphorus, which is half your daily recommended dose. Cloves 60.1 mg. Rice bran 14.2 mg. Pine nuts 8.8 mg. Mussels 6.8 mg. Hazelnuts 5.6 mg. Pumpkin seeds 4.5 mg. Clams are also great sources of Vitamins A, B, and C. This shellfish is also rich in potassium, zinc, phosphorus, manganese, copper, and … Pork. Bonus: Oysters also contain lots of B12 and selenium. You may add these foods to your diet to get various health-related benefits from it. Replacing refined grains and grain products like white rice, white pasta, and white bread with ancient grains and ancient grain products can significantly increase your mineral intake. Examples of zinc-rich foods are whole grains, tofu, sprouted bread, wheat germ, nuts and seeds, plus fermented foods like Miso and tempeh. ... Phosphorus Rich Foods. Bonus: Oysters also contain lots of B12 and selenium. Foods high in manganese include mussels, wheat germ, tofu, sweet potatoes, nuts, brown rice, lima beans, chickpeas, spinach, and pineapples. Here are 10…, Manganese deficiency is rare, but it can happen, especially with certain medical conditions. YOUNG' Food and Drug Administration, *Division of Nutrition, Washington, D.C. 20204, U.S.A.; and tKansas City District Office, Kansas City, Missouri 64106 Received March 6, 1990, … 1. One cup (140 grams) of roasted chicken or turkey contains around 300 mg of phosphorus, which is more than 40% of the ... 2. Studies show that many people, especially older adults, do not consume enough calcium in their diets (28). Zinc is a nutrient that plays many vital roles in your body. Below is a list of high manganese foods sorted by a common serving size, for more, see the complete nutrient ranking of over 200 foods high in manganese . Barley also improves your daily intake of manganese and selenium – two nutrients vital for brain functioning. Spices, cloves, ground contains the highest amount of manganese and has the highest nutritional value (using our nutritional density score). They’re high in iron, phosphorus, zinc, and selenium, as well as many vitamins, healthy fats, antioxidants, and proteins (15). Phosphorus may be a lesser known mineral than the other minerals with which it is commonly grouped (like calcium or magnesium), but it is not one bit less important. This mineral supports a number of chemical processes in the body. (. Studies have shown that diets high in potassium-rich foods like avocados may help reduce your risk of heart disease and stroke. One cup of yogurt contains 1.4 mg of zinc, though the values may vary slightly for different brands. Here are 7 health benefits of selenium, all backed by science. 2020 Jan 31 Emerging roles of microRNAs in plant heavy metal tolerance and homeostasis. 7 Science-Based Health Benefits of Selenium, 10 Evidence-Based Health Benefits of Magnesium, 10 Magnesium-Rich Foods That Are Super Healthy, 9 Signs and Symptoms of Copper Deficiency, 15 Foods That Pack More Potassium Than a Banana. Cocoa and cocoa products are particularly rich in magnesium and copper (22). Per six medium oysters, we can get around 178% of the daily value for zinc ().Aside from zinc, oysters provide significant amounts of vitamin B12, copper, selenium, and even some omega-3. However, starchy veggies provide an important source of nutrients, including minerals like potassium, magnesium, manganese, calcium, iron, and copper (38). Sardines are nutritional powerhouses and contain almost every vitamin and mineral your body needs to thrive. It is also rich in antioxidants. Still, it’s easy to increase your mineral intake, as many foods, including the nutritious foods listed above, are packed with a variety of minerals. All data is sourced from the USDA Food Data Central. Here are 8 foods high in…, Not getting enough of the essential mineral copper may eventually lead to deficiency, which can be dangerous. Whole grains are considerably better for your health and a good source of many important nutrients like fiber, B vitamins, magnesium, iron, phosphorus, manganese and selenium. Most people are able to get enough phosphorus from their diet, so let’s take a look at the top 10 foods high in phosphorus. Zinc is a nutrient that’s essential for immune function, DNA production, cellular division, and the production of proteins (6).