Getting all your essential minerals is very possible through a raw food lifestyle. Here are the essential minerals and raw food sources where they can be found. Calcium - Almonds, figs, beans, carrots, pecans, raisins, brown rice, apricots, garlic, dates, spinach, sesame seeds, brazil nuts, cashews, papaya, avocados and celery. Chloride - Sea salt, seaweed, rye, tomatoes, lettuce, celery and olives. Copper - Soy beans, Brazil nuts, raisins and legumes. Iodine - Kelp, dulse, beets, celery, lettuce, grapes, mushrooms and oranges. Iron - Kelp, raisins, figs, beets, soy beans, bananas, asparagus, carrots, cucumbers, sunflower seeds, parsley, grapes and watercress. Magnesium - Honey, almonds, kelp, pineapple, pecans and green vegetables. Manganese - Celery, bananas, beets, bran, walnuts, pineapples, asparagus, whole grains and green leafy vegetables. Molybdenum - Beans, lentils, and peas. Phosphorus - Mushrooms, cashews, oats, beans, squash, pecans, carrots and almonds. Potassium - Spinach, apples, tomatoes, strawberries, bananas, lemons, figs, celery, mushrooms, oranges, papaya, pecans, raisins, pineapple, cucumbers and brussel sprouts. Selenium - Whole grains and garlic, as well as plant grown in selenium rich soil. Brewer's yeast, wheat germ, and enriched breads are also good sources of selenium. Sodium - Turnips, wheat germ, cucumbers, beets, string beans, lima beans, okra and pumpkins. Zinc - Mushrooms, soy beans and sunflower seeds.
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