At Caña Nature you have fresh products with natural ingredients as beneficial as avocado. This fruit is considered to be one of the foods richest in minerals, as it contains 3 of the 8 essential minerals.

Avocado, which you will find as the main ingredient in any of our guacamoles and also in our avocado pulp, is rich in copper, potassium and magnesium, as well as having heart-healthy fats and that incomparable flavour.

What are minerals in food?


Minerals are nutrients that the body needs for different processes, but cannot synthesise independently.

Therefore, to obtain the optimum amounts of minerals, we need to take advantage of foods that contain them.

What types of minerals in food are there?

In terms of minerals in food, there are two different categories, differentiated by the daily amount that the body needs for proper functioning.

On the one hand, we have the macroelements or main minerals which, although in small quantities, are very necessary for various processes in the human body. In this category we find calcium, phosphorus, magnesium, sodium and potassium, among others.

On the other hand, there are the microelements, also known as trace elements. As with macroelements, they are also very necessary for the organism, although in proportionally smaller quantities. In this typology we find iron, zinc, fluorine, iodine, selenium, manganese, copper, chromium, etc.

What foods are rich in minerals?

A varied diet can provide us with all the minerals we need in our daily intake, but in order to do so we need to know which foods have the highest possible mineral content.

Nuts and dried fruit

Nuts can provide us with 7 out of 8 essential minerals, such as calcium, copper, phosphorus, iron, magnesium, selenium and zinc.

The problem with nuts is that they are also high in calories, so it is important not to overindulge.

Nuts can also be very varied. Almonds, walnuts and cashew nuts have the highest concentration of minerals.


Pulses can add important minerals to our diet, especially if we choose some such as beans, lentils, chickpeas or soya beans.

In addition to minerals such as iron, phosphorus, magnesium, zinc, potassium and copper, pulses are also rich in fibre and provide good vegetable protein.


When choosing vegetables, choose leafy greens if you are looking for the highest possible amount of minerals. Spinach, kale and chard are among the most recommended.

Fish and seafood

Salmon, tuna and mackerel are known to contain the most important minerals such as calcium, potassium, magnesium, selenium and phosphorus.

In addition, if you choose canned fish that keeps its bones, you will also find a rich source of calcium.

As a complement to fish, seafood is also very rich in minerals, especially mussels, clams, scallops and oysters.


Sunflower seeds, flax seeds and pumpkin seeds offer the highest concentration of minerals.

As with nuts, it is important to moderate our consumption because they are also rich in calories.


If you are looking for meat with more minerals, choose lamb and beef, although you will also find some interesting contributions in pork.

Iron, phosphorus, selenium and zinc are the minerals most present in meat, but remember to moderate your consumption and choose the most suitable cuts, to consume fewer calories and reduce cholesterol.

Dairy products

Dairy products also contain many minerals. Milk, cheese or even yoghurt can be a source of calcium in particular, but also potassium, magnesium and phosphorus.


Cereals are always present in a diet rich in fibre, but they can also be useful for an optimal supply of minerals.

Oats, quinoa and buckwheat are among the cereals with the highest mineral content, such as iron, zinc, selenium and phosphorus.


Mushrooms offer a double advantage to your diet. They are low in calories and high in minerals such as copper, potassium, zinc and selenium. Choose options such as shiitake mushrooms or portobello mushrooms to take advantage of their high mineral content.

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