Mineral Nutrition in High Fiber Foods

We get most of our mineral nutrition from plant-based foods, like fruits and vegetables. Food crops grown in a healthy environment (clean soil, air, and water) deliver more potent nutrition.

Our bodies require both minerals and vitamins for growth, energy, and good health. Foods high in fiber provide both mineral and vitamin nutrients.

This mineral nutrition chart is not a comprehensive list of foods containing a particular nutrient. But it does list foods that contain a mineral in significant quantity to be good for you. (For additional nutrient content of these foods check the United States Department of Agriculture (USDA), Food and Nutrition Center website.)

Mineral Good For Fruits Vegetables and Legumes Grains, Nuts, and Seeds
Calcium

Children:
Birth to 6 months: 210 mg
7 to 12 months: 270 mg
1 to 3 years: 500 mg
4 to 8 years: 800 mg
9 to 18 years: 1300 mg

Mineral Nutrition for Adults: 1000 to 1200 mg

Bone, Muscle, Blood Vessel health. Hormone and enzyme secretion. Nervous system. Blackberries
Blackcurrants
Dates
Grapefruit
Mulberries
Orange
Pomegranate
Prickly Pears
Amaranth leaves
Bok Choy
Brussels Sprouts
Butternut squash
Celery
Chinese Broccoli
French Beans
Kale
Okra
Parsnip
Soy Beans
Spirulina
Swiss Chard
Turnip
Almonds
Amaranth
Brazil Nuts
Filberts/Hazelnuts
Oats
Pistachios
Sesame Seeds
Wheat – Durum
Wheat – Hard White
Copper

Children:
0 – 6 months: 200 micrograms per day (mcg/day)
7 – 12 months: 220 mcg/day
1 – 3 years: 340 mcg/day
4 – 8 years: 440 mcg/day
9 – 13 years: 700 mcg/day

Mineral Nutrition for Adolescents and Adults:
14 – 18 years: 890 mcg/day
19 and older: 900 mcg/day

Helps form red blood cells. Nerves, immune system, and bones health. Avocado
Blackberries
Dates
Guava
Kiwi Fruit
Lychee
Mango
Passionfruit
Pomegranate
Amaranth leaves
Artichoke
French Beans
Kale
Lima Beans
Parsnip
Peas
Potatoes
Pumpkin
Soy Beans
Soy Milk
Spirulina
Squash – Winter
Sweet Potato
Swiss Chard
Taro
Brazil Nuts
Buckwheat
Cashews
Chestnuts
Filberts/Hazelnuts
Oats
Sunflower Seeds
Walnuts
Wheat – Durum
Wheat – Hard Red
Iodine

Children:
0 – 6 months: 110 mcg
7 – 12 months: 130 mcg
1 – 3 years: 90 mcg
4 – 8 years: 90 mcg
9 – 13 years: 120 mcg

Adolescents and Adults:
14 years and older: 150 mcg

Regulates metabolism, body weight. When grown in iodine-rich soil, food plants may contain trace amounts iodine.
Mineral Good For Fruits Vegetables and Legumes Grains, Nuts, and Seeds
Iron

Children:
0 – 6 months: 0.27 mg
7 months – 1 year: 11 mg
1 – 3 years: 7 mg
4 – 8 years: 10 mg

Males:
9 to 13 years: 8 mg
14 to 18 years: 11 mg
Age 19 and older: 8 mg

Females:

9 to 13 years: 8 mg
14 to 18 years: 15 mg
19 to 50 years: 18 mg
51 and older: 8 mg

Makes oxygen-carrying proteins hemoglobin (blood) and myoglobin (muscles). Avocado
Blackberries
Blackcurrant
Boysenberries
Breadfruit
Cherries
Dates
Figs
Grapes
Kiwi
Lemon
Loganberries
Lychee
Mulberries
Passion Fruit
Persimmon
Pomegranate
Raisins
Raspberries
Strawberry
Watermelon
Amaranth leaves
Bok Choy
Brussels Sprouts
Butternut squash
French Beans
Kale
Leeks
Lima Beans
Peas
Potatoes
Pumpkin
Soy Beans
Soy Milk
Spirulina
Swiss Chard
Most nuts contain a small amount of iron.
Amaranth
Buckwheat
Cashews
Coconut
Oats
Pine Nuts/Pignolias
Pumpkin Seeds
Rye
Spelt
Wheat – Durum
Wheat – Hard Red
Wheat – Hard White
Magnesium

Children:

1 – 3 years old: 80 mg
4 – 8 years old: 130 mg
9 – 13 years old: 240 mg

Adolescents:
Male 14 – 18 years: 410 mg<<br>Female 14 – 18 years: 360 mg

Mineral Nutrition for: Adult Males: 400 – 420 mg
Adult Females: 310 – 320 mg

Contraction and relaxation of muscles.
Function of certain enzymes in the body
Production and transport of energy
Production of protein
Avocado
Banana
Blackberries
Blackcurrants
Breadfruit
Cherimoya
Dates
Guava
Kiwi
Loganberries
Mulberries
Passion Fruit
Pomegranate
Prickly Pear
Raspberries
Watermelon
Amaranth leaves
Artichoke
Butternut squash
French Beans
Lima Beans
Okra
Peas
Soy Beans
Soy Milk
Spirulina
Swiss Chard
Almonds
Amaranth
Brazil Nuts
Buckwheat
Cashews
Oats
Peanuts
Pine Nuts/Pignolias
Pumpkin Seeds
Quinoa
Rye
Wheat-Durum
Wheat-Hard Red
Wheat-Hard White
Manganese

Children:

Infant – 6 months: 0.3 – 0.6 mg
6 months – 1 year: 0.6 – 1.0 mg
1 – 3 years: 1.0 – 1.5 mg
4 – 6 years: 1.5 – 2.0 mg
7 – 10 years: 2.0 – 3.0 mg

Mineral Nutrition for Adults: 2.0 – 5.0 mg

Blood sugar, metabolism, and thyroid hormone function. Avocado
Banana
Blackberries
Blackcurrants
Blueberries
Boysenberries
Cranberries
Dates
Gooseberries
Grapefruit
Guava
Loganberries
Pineapple
Pomegranate
Raspberries
Strawberry
Amaranth leaves
Brussels Sprouts
Butternut squash
French Beans
Kale
Leeks
Lima Beans
Okra
Parsnip
Peas
Potatoes
Soy Beans
Soy Milk
Spirulina
Squash – Winter
Sweet Potato
Swiss Chard
Taro
Buckwheat
Coconut
Filberts/Hazelnuts
Macadamia Nuts
Oats
Pecans
Pine Nuts/Pignolias
Pumpkin Seeds
Rice Brown
Rye
Spelt
Wheat-Durum
Wheat-Hard Red
Wheat-Hard White
Mineral Good For Fruits Vegetables and Legumes Grains, Nuts, and Seeds
Phosphorus

Children:

0 to 6 months: 100 milligrams per day (mg/day)
7 to 12 months: 275 mg/day
1 to 3 years: 460 mg/day
4 to 8 years: 500 mg/day
9 to 18 years: 1,250 mg

Mineral Nutrition for Adults: 700 mg/day

Formation of bones and teeth and of the nerve cells. Avocado
Blackcurrants
Breadfruit
Dates
Guava
Kiwi
Lychee
Mulberries
Passionfruit
Pomegranate
Amaranth leaves
Artichoke
Brussels Sprouts
Celeriac
Corn
French Beans
Lima Beans
Parsnip
Peas
Potatoes
Pumpkin
Soy Beans
Spirulina
Taro
Brazil Nuts
Buckwheat
Cashews
Oats
Pine Nuts/Pignolias
Pumpkin Seeds
Quinoa
Rye
Spelt
Sunflower Seeds
Wheat-Durum
Wheat-Hard Red
Wheat-Hard White
Potassium

Children:

0 – 6 months: 0.4 grams a day (g/day)
7 – 12 months: 0.7 g/day
1 – 3 years: 3 g/day
4 – 8 years: 3.8 g/day
9 – 13 years: 4.5 g/day
14 – 18 years: 4.7 g/day

Adults age 19 years and older: 4.7 g/day

Essential for growth. Water balance between cells and body fluids. Avocado
Bananas
Blackcurrants
Breadfruit
Cherimoya
Cherries
Chinesepear
Dates
Grapefruit
Guava
Kiwi
Lychee
Papaya
Passionfruit
Pomegranate
Pricklypear
Watermelon
Amaranth leaves
Bamboo Shoots
Bok Choy
Butternut squash
French Beans
Lima Beans
Parsnips
Potatoes
Pumpkin
Soy Beans
Spirulina
Sweet Potatoes
Swiss Chard
Almonds
Buckwheat
Chestnuts
Coconut
Oats
Pistachios
Pumpkin Seeds
Rye
Sunflower Seeds
Wheat-Durum
Wheat-Hard Red
Wheat-Hard White
Selenium

Children:

0 – 6 months: 15 micrograms (mcg)
7 – 12 months: 20 mcg
1 – 3 years: 20 mcg/day
4 – 8 years: 30 mcg/day
9 – 13 years: 40 mcg/day

Adolescents and Adults
14 and older: 55 mcg/day

Enzyme; Antioxidant Bananas
Breadfruit
Dates
Guava
Lychee
Mango
Passionfruit
Pomegranate
Watermelon
Asparagus
Brussels Sprouts
French Beans
Lima Beans
Mushrooms
Parsnip
Peas
Soy Beans
Spirulina
Amaranth
Barley
Brazil Nuts
Buckwheat
Cashews
Coconut
Rye
Wheat-Durum
Wheat-Hard Red
Mineral Good For Fruits Vegetables and Legumes Grains, Nuts, and Seeds
Sodium

Mineral Nutrition for Children:
Infants 120 mg

Mineral Nutrition for Adults: 500 mg/day for adults

Regulates blood pressure, blood volume, fluid balance. Muscle and nerve function. Sodium occurs naturally in almost all fresh, whole fruits.Passionfruithas a significant amount. Amaranth leaves
Artichoke
Broccoli
Beetroot
Bok Choy
Brussels Sprouts
Celeriac
Celery
Fennel
Kale
Soy Milk
Spirulina
Spaghetti squash
Sweet Potatoes
Swiss Chard
Amaranth
Coconut
Pumpkin Seeds
Quinoa
Spelt
Zinc

Children:
0 – 6 months: 2 milligrams per day (mg/day)
7 – 12 months: 3 mg/day
1 – 3 years: 3 mg/day
4 – 8 years: 5 mg/day
9 – 13 years: 8 mg/day

Adolescents and Adults:
Males over 14 years: 11 mg/day
Females 14 to 18 years: 9 mg
Females over 19 years: 8 mg/day

Protein and carbohydrate metabolism, immune system, wound healing, and vision. Avocado
Blackberries
Dates
Loganberries
Pomegranate
Raspberries
Amaranth leaves
Asparagus
Bamboo Shoots
Brussels Sprouts
Corn
French Beans
Lima Beans
Okra
Peas
Potatoes
Pumpkin
Soy Beans
Spirulina
Swiss Chard
Buckwheat
Cashews
Oats
Pine Nuts/Pignolias
Pumpkin Seeds
Rye
Sunflower Seeds
Wheat-Durum
Wheat-Hard Red
Wheat-Hard White
milligrams (mg)
micrograms (mcg)
grams (g)