Seeds
Seeds contain all the essential minerals such as copper, iron, phosphorus, selenium, zinc, and phosphorus. As the seeds are packed with nutrients, they are also high in calories. Along with this, seeds are also top in vitamin E, vitamin K, vitamin, B2, vitamin B7, and folate. It is recommended that try not to eat more than 1-2 handfuls a day. However, high mineral seeds include pumpkins seeds, sunflower seeds, flax seeds, and squash seeds.