Apple

Apples are extremely healthy and, as the saying goes, can help keep the doctor away. There are a number of different apples, that come in sweet and sour flavors. Regardless of the type, however, the mineral content remains the following:

• Calcium: 3mg/100 grams
• Copper: minor amounts
• Iron: 0.1 mg/100 grams
• Magnesium: 3 mg/100 grams
• Manganese: minor amounts
• Phosphorus: 9.5 mg/100 grams
• Potassium: 129 mg/100 grams
• Selenium: 0.4 mg/100 grams
• Sodium: 1 mg/100 grams
• Zinc: minor amounts

Apricots

This juicy and sweet fruit has a big pit in the middle, and it’s rich in Vitamins A and C. There are so many reasons why apricots are fantastic for the body. An apricot also contains the following minerals:

• Calcium: 20 mg/100 grams
• Iron: 0.8 mg/100 grams
• Magnesium: 12 mg/100 grams
• Potassium: 283 mg/100 grams

Bananas

Here’s a fruit that’s great for any quick breakfast or snack and keeps you strong. It contains immense amounts of potassium, but also significant quantities of other important minerals, which include:

• Calcium: 5 mg/100 grams
• Copper: minor amounts
• Iron: 0.4 mg/100 grams
• Magnesium: 29 mg/100 grams
• Manganese: minor amounts
• Phosphorus: 27 mg/100 grams
• Potassium: 358 mg/100 grams
• Selenium: 1.3 mg/100 grams
• Sodium: 2 mg/ 100 grams
• Zinc: minor amounts

Blackberries

Blackberries are not only sweet and sour deliciousness but also incredibly good for you. It can help improve your brain function, reduce inflammation, and make your skin healthier. It can also be great for your heart and for women’s menstrual health. It contains the following important minerals:

• Calcium: 30 mg/100 grams
• Copper: minor amounts
• Iron: 1 mg/100 grams
• Magnesium: 17 mg/100 grams
• Manganese: 2 mg/ 100 grams
• Phosphorus: 30 mg/100 grams
• Potassium: 175 mg/100 grams
• Selenium: 1 mg/100 grams
• Sodium: 2 mg/ 100 grams
• Zinc: 0.4 mg/100 grams

Cherries

Cherries aren’t just great on sundaes, they are perfect in many different dishes. Cherries can help you sleep better, reduce body fat efficiently, lower one’s risks of cardiovascular problems, gout, and even Alzheimer’s disease, among many other uses. Its mineral content is fairly simple, as you can see below:

• Calcium: 20 mg/100 grams
• Iron: 0.5 mg/100 grams
• Magnesium: 10 mg/100 grams
• Potassium: 248 mg/100 grams
• Selenium: minor amounts
• Sodium: minor amounts

Grapefruit

Here’s another sweet and sour delight, and this one is considered one of the 20 healthiest breakfast foods. Grapefruits are low in calories and high in water content. Eating grapefruits can improve your blood pressure levels, your immune system, lower LDL cholesterol, and can even speed up the healing process of the body.

• Calcium: 21 mg/100 grams
• Iron: 0.6 mg/100 grams
• Magnesium: 10 mg/100 grams
• Potassium: 165 mg/100 grams
• Sodium: 1 mg/ 100 grams

Grapes

These tiny little balloons of juice are not only the major ingredients in delicious wines sold the world over, but have an endless number of health benefits. Grapes can help treat migraines and diabetes, reduce symptoms of fatigue, and even aid in treating kidney disorders. A regular supply of grapes can also help keep your immune system strong, with these minerals:

• Calcium: 14 mg/100 grams
• Copper: minor amounts
• Iron: 0.3 mg/100 grams
• Magnesium: 8 mg/100 grams
• Manganese: minor amounts
• Phosphorus: 9 mg/100 grams
• Potassium: 203 mg/100 grams
• Selenium: 0.3 mg/ 100 grams
• Sodium: minor amounts
• Zinc: minor amounts

Kiwi

Talking about the fruit, of course, and not the bird native to New Zealand, kiwis have anti-microbial properties, which can deeply strengthen and boost the immune system. It improves heart health, vision, and despite having low amounts of iron, as can be seen below, it helps the body to absorb more iron. It can also assist in the treatment of Cystic Fibrosis.

• Calcium: 29 mg/100 grams
• Copper: 0.3 mg/100 grams
• Iron: 0.3 mg/100 grams
• Magnesium: 13 mg/100 grams
• Phosphorus: 71 mg/100 grams
• Potassium: 326 mg/100 grams
• Selenium: 1 mg/100 grams
• Sodium: 2 mg/ 100 grams
• Zinc: 0.3 mg/ 100 grams

Lemon

This wonder is the main ingredient to everyone’s favorite summer drink, lemonade, so make sure to stock up on lemons at home. Packed full of Vitamin C, lemons can help treat everything from respiratory diseases, throat infections, and fevers to high blood pressure, as well as improve digestion. It can even be used to cleanse the body.

• Calcium: 10 mg/100 grams
• Copper: minor amounts
• Iron: 0.1 mg/100 grams
• Magnesium: 9 mg/100 grams
• Manganese: minor amounts
• Phosphorus: 9 mg/100 grams
• Potassium: 193 mg/100 grams
• Selenium: minor amounts
• Zinc: minor amounts

Lime

Lime, the counterpart of lemon, much like it’s brethren is excellent as a digestive aid, great for the skin and boosts the immune system to better aid the fighting of infections. It is also used in the treatment of a number of ailments, such as peptic ulcers, gout, piles, and scurvy.

• Calcium: 22 mg/100 grams
• Copper: minor amounts
• Iron: 0.4 mg/100 grams
• Magnesium: 4 mg/100 grams
• Manganese: minor amounts
• Phosphorous: 12 mg/100 grams
• Potassium: 68 mg/100 grams
• Selenium: minor amounts
• Zinc: minor amounts

Lychee

Filled with fiber and antioxidants, lychees support the immune system and the digestive system. It is also extremely good for your skin, not just cosmetically, but physically as well, strengthening your blood vessels so you won’t bruise as easily. It does this and many other things for the human body with the help of:

• Calcium: 5 mg/100 grams
• Iron: 0.3 mg/100 grams
• Magnesium: 8 mg/100 grams
• Potassium: 182 mg/100 grams
• Sodium: 2 mg/100 grams

Mango

Sweet, soft, luscious and juicy mangoes can completely satisfy anyone’s craving for sweetness, as well as help delay signs of aging and pockmarks. They also aid in increasing the iron content in the body for pregnant women and can even promote the health of your brain!

• Calcium: 14 mg/100 grams
• Copper: minor amounts
• Iron : 0.2 mg/100 grams
• Magnesium : 11 mg/100 grams
• Manganese : minor amounts
• Phosphorus : 23 mg/100 grams
• Potassium : 143 mg/100 grams
• Selenium : minor amounts
• Sodium : 1 mg/100 grams
• Zinc : minor amounts

Melon

Melons can help your heart, kidney and digestive tract. They are also a great way to cool off in the summer, as they have an extremely high content of H2O. The high mineral content can also do wonders to your skin and hair.

• Calcium : 7.6 mg/100 grams
• Copper : minor amounts
• Iron : minor amounts
• Magnesium : 7.6 mg/100 grams
• Manganese : minor amounts
• Phosphorus : 12 mg/100 grams
• Potassium : 213 mg/100 grams
• Zinc : minor amounts

Oranges

A sweet quick snack, oranges are great at any time of the day, plus they can reduce the risk of a number of illnesses and ailments, like various respiratory diseases and rheumatoid arthritis. It can also aid in treating kidney stones and ulcers, though they are most well known for their high Vitamin C content along with these other vital nutrients.

• Calcium : 37 mg/100 grams
• Copper : minor amounts
• Iron : 0.1 mg/100 grams
• Magnesium : 10 mg/100 grams
• Manganese : minor amounts
• Phosphorus : 18 mg/100 grams
• Potassium : 154 mg/100 grams
• Selenium : 0.7 mg/100 grams
• Zinc : minor amounts

Olives

Olives help to keep blood cells healthy and naturally alleviate pain. They are also extremely good for increasing the production of antibiotics in the body, which reduces the risk of infections and can even aid in decreasing the likelihood of developing Osteoporosis. Olives are also a great source of Vitamin A, E, and K along with this mineral content:

• Calcium : 61 mg/100 grams
• Copper : minor amounts
• Iron : 1.8 mg/100 grams
• Magnesium : 22 mg/100 grams
• Potassium : 91 mg/100 grams
• Sodium : 2250 mg/ 100 grams

Pineapple

Pineapples tend to be high in sugar and calories, so not a great option for weight loss. They are, however, low in cholesterol and fat, and high in manganese and dietary fiber that can ease digestion. Pineapples are also great for promoting bone strength and better immunity.

• Calcium : 12 mg/100 grams
• Iron : 0.4 mg/100 grams
• Magnesium : 17 mg/100 grams
• Potassium : 180 mg/100 grams
• Sodium : minor amounts

Plum

Plums are a fruit that supports the body during pregnancy. Plums can also restore the lustrous shine to your hair and your skin while boosting your immune system simultaneously. Vitamins A, C, and E are present in plums. This sweet fruit helps promote weight loss and steady blood flow.

• Calcium : 8 mg/100 grams
• Iron : 0.3 mg/100 grams
• Magnesium : 7 mg/100 grams
• Potassium : 197 mg/100 grams
• Sodium : minor amounts

Peach

These fruits are small, fuzzy and pink, with pits in the center and lots and lots of minerals and nutrients. No wonder James wanted a giant one of these. Peaches act as antitoxins and are also full of antioxidants. They keep the kidneys clean and the heart strong, and they can even aid in weight loss.

• Calcium : 4 mg/100 grams
• Copper : minor amounts
• Iron : 0.2 mg/100 grams
• Magnesium : 8 mg/100 grams
• Manganese : minor amounts
• Phosphorus : 12 mg/100 grams
• Potassium : 178 mg/100 grams
• Selenium : 4 mg/100 grams
• Sodium : minor amounts
• Zinc : minor amounts

Pear

One of the biggest benefits of pears is the high amount of fiber that assists digestion. Having a single pear on a daily basis can reduce the risk of stroke, heart disease and even help in reducing the risk of diabetes by aiding in blood sugar control.

• Calcium : 6 mg/100 grams
• Copper : minor amounts
• Iron : 0.1 mg/100 grams
• Magnesium : 5 mg/100 grams
• Manganese : minor amounts
• Phosphorus : 11 mg/100 grams
• Potassium : 112 mg/100 grams
• Selenium : minor amounts
• Sodium : 1 mg/ 100 grams
• Zinc : minor amounts

Raspberries

The heart, blood vessels, and the brain all benefit from raspberries. These sweet berries are known for helping to prevent memory loss and other damage to the brain that may be caused by aging. Raspberries also promote fertility in both women and men and keep skin tissue strong and thriving.

• Calcium : 15 mg/100 grams
• Iron : 1.5 mg/100 grams
• Magnesium : 22 mg/100 grams
• Potassium : 228 mg/100 grams
• Sodium : minor amounts

Strawberry

These berries come in the shape of my heart (and yours), and are chock full of Vitamins C and K. It is a cardiovascular aid, a cognitive aid, and in some ways even a cosmetic aid, as it keeps your skin looking good. It can also boost your immune system to prevent many ailments as well as provide pain relief for certain conditions, such as arthritis.

• Calcium : 53 mg/100 grams
• Copper : minor amounts
• Iron : 0.5 mg/100 grams
• Magnesium : 13 mg/100 grams
• Manganese : minor amounts
• Phosphorus : 27 mg/100 grams
• Potassium : 183 mg/100 grams
• Selenium : 1 mg/100 grams
• Sodium : 3 mg/ 100 grams
• Zinc : minor amounts

Tomato

Bright, red and delicious, these juicy fruit/vegetables naturally flavor any dish and must be in every dish as tomatoes can help to prevent constipation and keep your digestive tract running smoothly. As it acts as a disinfectant, gall bladder stones, and kidney stones may also be avoided.

• Calcium : 32 mg/100 grams
• Copper : minor amounts
• Iron : 0.5 mg/100 grams
• Magnesium : 23 mg/100 grams
• Manganese : minor amounts
• Phosphorus : 63 mg/100 grams
• Potassium : 397 mg/100 grams
• Selenium : 1 mg/100 grams
• Sodium : 11 mg/ 100 grams
• Zinc : minor amounts