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Saturday

Mineral-rich foods

Calcium 

Almonds, figs, beans, carrots, pecans, raisins, brown rice, apricots, garlic,
dates, spinach, sesame seeds, brazil nuts, cashews, papaya, avocados, celery, milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli

Chloride 

 Salt, soy sauce, milk, eggs, meats

Chromium

 Brewers yeast, clams, cheese, corn oil, whole grains, vegetable oils, liver,
brewer's yeast, whole grains, cheese, nuts

Copper

 Soy beans, Brazil nuts, bone meal, raisins, legumes, seafoods, black strap molasses, meats, water

Iodine

Kelp, dulse, beets, celery, lettuce, Irish moss, grapes, mushrooms, orange, salt, seafood, bread, milk, cheese


Iron 

Kelp, raisins, figs, beets, soy beans, bananas, asparagus, carrots, cucumbers, sunflower seeds, parsley, grapes,
watercress, artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver

Magnesium 

Honey, almonds, tuna, kelp, pineapple, pecans, green vegetables, spinach, broccoli, artichokes,
green beans, tomato juice, navy beans, pinto beans, black-eyed peas, sunflower seeds, tofu, cashews, halibut

Manganese

Celery, bananas, beets, egg yolks, bran, walnuts, pineapples, asparagus, whole grains,
leafy green vegetables.

Molybdenum 

Legumes, organ meats

Phosphorus

Mushrooms, cashews, oats, beans, squash, pecans, carrots, almonds,
meats, fish, poultry, eggs, milk

Potassium 

Spinach, apples, tomatoes, strawberries, bananas, lemons, figs, celery,
mushrooms, oranges, papaya, pecans, raisins, pineapple, rice, cucumbers, Brussels sprouts, potatoes,
acorn squash, artichoke, spinach, broccoli, carrots, green beans, tomato juice, avocado, grapefruit juice,
watermelon, banana, strawberries, cod, milk

Selenium 

Seafood, meats and grains

Sodium 

Turnips, raw milk, cheese, wheat germ, cucumbers, beets, string beans,
seafoods, lima beans, okra, pumpkins.

Sulphur

Bran, cheese, eggs, cauliflower, nuts, onions, broccoli, fish, wheat germ,
cucumbers, turnips, corn.

Zinc 

Mushrooms, liver, seafood, soy beans, sunflower seeds, brewers yeast, spinach,
broccoli, green peas, green beans, tomato juice,lentils, oysters, shrimp, crab, turkey (dark meat),
lean ham, lean ground beef, lean sirloin steak, plain yogurt, Swiss cheese, tofu, ricotta cheese

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