Minerals: Benefits and Plant-Based Sources

Minerals are inorganic substances found in soil and water that have multiple benefits in our body. Plants absorb these minerals, and when we eat the plants, we absorb the minerals from them. Animals do the same, they get their minerals from the plants they eat. So, we don’t need to eat animal-based foods to get these minerals and their benefits. Instead, we can just get them from the same place they get them: plants.

In fact, it is better to choose plants over animal-based foods. For instance, we can avoid getting toxic levels of minerals like heme iron that can lead to neurodegenerative disorders. And we can avoid the high cholesterol and saturated fats that are linked to cardiovascular disease.

Of course, a top concern is whether we are able to absorb enough minerals from plants to avoid deficiency.

Mineral Absorption From Plants

It is true that plant compounds like phytates and oxalates can bind to minerals making them less available. But not all plants are rich in oxalates, so eating a variety of plant-based foods is key. As for phytates, studies show that the more phytate-rich foods we eat, the more we can grow the gut bacteria that breaks them down to release nutrients like iron and calcium. 

There are other things we can do to reduce phytate-content in our whole, plant-based foods. For instance, presoaking our grain and beans, and cooking them long enough goes a long way. Eating your iron and calcium-rich plants with a good source of vitamin C helps a lot too, according to various studies like this one and this one. 

Mineral Benefits

Below, you’ll be able to click on the top essential minerals that help our body function. These nutrients work as building materials for our bones, affect our muscles and nerves, regulate our body’s water balance, are key in carrying oxygen to all parts of our body, and are part of our hormones, enzymes, and other compounds.

While vitamins and antioxidants get most of the credit when it comes to our immune health, minerals play a big role too. In fact, a deficiency can increase our susceptibility to infections and the development of chronic diseases.

For all these reasons, it’s important to know these essential nutrients, understand what they do for us, recognize their top whole-food, plant-based sources, and learn some tricks to optimize their absorption in our body.