Nutrient-Rich Foods to Build Bones, Brain, and Balance
Supplements are tools—not crutches. True nourishment comes from understanding what your body needs and delivering it through real food.
Why Minerals Matter
Calcium, magnesium, potassium, iron, zinc—these aren’t extras. They’re your body’s essential wiring. Deficiencies can wreck performance, sleep, cognition, and bone strength.
Top Mineral-Rich Foods (Plant-Based)
Dark leafy greens (spinach, kale, collards): calcium, magnesium
Pumpkin seeds: zinc, magnesium, iron
Legumes (chickpeas, black beans): iron, potassium
Seaweed (wakame, nori): iodine, calcium
Nuts (almonds, cashews): magnesium, zinc
Avocados: potassium, magnesium
Quinoa & oats: iron, zinc
Beets: folate, potassium
Eat for Absorption
Pair iron-rich foods with vitamin C (like citrus or bell peppers).
Avoid coffee/tea directly with meals—they inhibit iron absorption.
Bone Health Boost
Combine calcium-rich foods with resistance training.
Don’t overlook vitamin D (sun, mushrooms, fortified foods).
No Feelings Reminder
You don’t need a pharmacy—just knowledge and consistency. Food is function. Eat with purpose. That’s wellness.
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