Which foods are rich in what elements?

98 % of the mass of the human body is made up of just five elements: oxygen, carbon, hydrogen, nitrogen and Calcium. Remaining 2 % is sparse sampling of the periodic table of elements. How human body get these elements. They come with the food we eat, the water we drink and the air we breathe. People asked me often times, which foods are rich in what particular elements? I have no easy answer this question but recent research has shown the following foods are rich in these elements :

• Foods with high levels of Magnesium are almonds, Brazil nuts, cashew nuts, soya bean, parships, bran, chocolate,cocoa, wholemeal bread, brown rice, cheese and brewers yeast
• Calcium in rich foods are almonds, corn tortillas, Brazil nuts, sunflower seeds and fish oil
• Potassium in rich foods are nuts, wheat bran, dried fruit, banana, potatoes, bacon, mashrooms and fruit juices
• Iron in rich foods are liver, wheat germ, meats, corned beef, iron-fortified breakfast cereals, red wine, baked beans, peanut butter, raisins, and eggs
• Zinc in rich foods are steak, pecans, dried milk, egg yolk, and oats
• Copper in rich foods are seafood's- oyster, crab, lobster, nuts, split liver, meat, butter,Brazil nuts, sunflower seeds, mushrooms and bran.
• Manganese in rich foods are pecans, whole wheat bread, oatmeal, cereal products, nuts, sunflower seeds, coconuts, peanuts, almonds, blueberries, olives corn, rice and tea
• Iodine in rich foods are any sea foods, cod, oysters, haddock, shrimp, herring, lobster, sunflower seeds, seaweed and sweet potatoes.
• Selenium in rich foods are Brazil nuts, any sea foods, milk, brown rice, butter, wholemeal bread and molasses.
• Molybdenum in rich foods are Liver, brown rice, oats, green beans and eggs

References;

Trace Elements in foods by Dr Myhill

Nature's Building Blocks by John Emsley