Essential Minerals & Organic Food Sources

I've been enjoying the yummy winter foods and seasonal treats and perhaps a little too much because I found myself out of balance and sensitive to sugar so (of course) I began another research project.
Here's some interesting info I found online about Essential Minerals and their whole food sources (not vitamins). 
(Didn't save the site I got these from, sorry!)

Essential minerals and their organic food sources

Since the arrival of widespread food testing in the late seventies, there has been an accumulation of evidence to support claims that many varieties of fresh produce are now deficient in essential nutrients. Mineral depletion in agricultural soils can be evaluated by primary industry research bodies such as the Department of Agriculture and Fisheries. For example, testing conducted across the NSW wheat belt in 2004 revealed significant decreases in calcium levels compared to measurements taken twenty years earlier.
As a consequence of these and similar reports, there is growing pressure upon producers to supply information about the nutrient profiles of their soils and food items. Once in place, this standard of labelling will enable the consumer to directly compare nutrient profiles of organically grown food against those raised with agricultural chemicals.
Calcium
Calcium is an essential mineral for maintaining the health of bones and teeth. It assists muscular development, and normal functioning of the nervous system. Calcium regulates blood pressure, cholesterol, and is protective against cardiovascular disease and certain types of cancer. It plays a significant role in promoting normal development during pregnancy and early childhood. From a holistic perspective, calcium assumes a vital role metabolising other vitamins and minerals, particularly iron.
It is estimated that seventy percent of women in the United States become calcium deficient at some point in their life. Typically, this will occur after menopause when there is increased risk for osteoporosis and other problems related to insufficient bone density.
The best sources of calcium are leafy organic vegetables including kale, broccoli, and bok choy. Calcium is abundantly available in most varieties of seafood, raw nuts such as almonds and cashews, sesame seeds, whole grains, dairy produce, soybeans, tofu, and soymilk. Phosphate is an important regulator of calcium absorption and should be included in supplemental calcium medications.
Iron
Frequently described as the blood mineral, Iron is required during the formation of red blood cells and facilitates oxygen transportation throughout the body. Like many key minerals, it assumes a role in metabolising other nutrients, in particular the B group vitamins. Iron regulates growth, and supports the immune system. It is essential for normal development during pregnancy and early childhood. Iron deficiency affects a significant population of women but is relatively uncommon for males.
The most reliable source of iron is organic certified lean meats such as beef, lamb, venison, and goat. Vegetarian sources of iron include kelp, whole grains, organic apricots, parsley, nuts and seeds, oatmeal, leafy green vegetables, molasses, cherries, and beetroot. Individuals with suspect levels should restrict their intake of stimulant drinks like tea and coffee as these act to inhibit efficient iron absorption.
Zinc
Zinc is an anti-oxidant mineral which supports normal immune function and wound healing. Combined with other minerals, zinc helps to strengthen the bones, skin and hair. It is important for sexual development and also plays a supporting role in the liver. Zinc is required for many of the enzymes which digest food and release the active properties of other nutrients. Zinc deficiency is linked to prostate problems, low immunity, skin conditions, and chronic fatigue symptoms. It is necessary for normal fetal development during pregnancy and for physical and psychological development through childhood and adolescence.
The best sources of zinc are seafood, organic eggs, brightly coloured fruits and vegetables, kelp, sunflower and pumpkin seeds, whole grains, poultry, black eye peas, mushrooms, organic meat, soybeans, and brewers yeast. Unfortunately many soils are deficient in zinc as a consequence of natural scarcity or unsustainable farming practices. Zinc levels can usually be increased by choosing organically certified fruits and vegetables.
Sodium
Sodium is the fluid mineral, responsible for regulating internal hydration of the body. Sodium is required for the regulation of blood pressure, cardiac function, and enables skeletal muscle and nerves to function correctly. It is necessary for digestion, and for balancing the chemical composition of blood. Sodium is naturally present in unrefined organic sea salt, kelp, coconuts, carrots, and dried fruits like apricots, figs, and raisins. Genuine sodium deficiency is rarely diagnosed; however it is extremely common for sodium intake to exceed healthy limits due to the enormous quantities found in pre-packaged and convenience foods.
Potassium
Potassium is another fluid mineral, necessary for regulating blood pressure and enabling the kidneys to dispose of waste. Also described as a nerve tonic, potassium is required for normal sensory function and improves oxygen delivery to the brain. Rich sources of potassium include bananas, green leafy vegetables, citrus fruits, organic whole grains, blackstrap molasses, avocadoes, legumes, and sunflower seeds. Stores of potassium are rapidly depleted by alcohol, caffeine, some prescription medications, and excessive dietary sugar. Potassium intake can also be diminished by overcooking staple grains and vegetables.
Magnesium
Magnesium is essential for broad range of physiological functions, including thermal regulation, digestion, and effective nerve and muscle function. It enables blood sugars to be metabolised and facilitates the absorption of other nutrients including vitamin C, calcium, and phosphorus. Magnesium assists the immune system and is an important mineral for development during pregnancy and early childhood. The best sources of magnesium are organically certified whole grains, nuts, beans, dark green vegetables, seafood, and fruit, particularly apples, lemons, and grapefruit.
Phosphorus
Like potassium, phosphorus is an important mineral for optimising sensory and cognitive processing within the brain. It assists cell metabolism and is required for the regulation of kidney function. In combination with calcium and fluorine, phosphorus is required for maintaining healthy teeth and bones. It can be sourced from organically certified whole grains and dairy produce, blackstrap molasses, kelp, seeds, and lentils.
Selenium
Selenium is an antioxidant mineral which protects cell membranes and supports the immune system. In combination with other antioxidant nutrients, selenium protects against premature ageing and certain types of cancer. This mineral is frequently depleted from intensively farmed soils. The best natural sources of selenium include organically certified whole grains, broccoli, onions and garlic, sesame seeds, brazil nuts, brewers yeast, and tuna.
Iodine
Iodine is necessary for maintenance of thyroid function, which controls energy metabolism and growth. As a trace element, iodine contributes to healthy hair, skin, and nails. It is essential for normal development during pregnancy and childhood. Iodine can be obtained from fresh vegetables grown in healthy soils. Other convenient sources are fresh seafood, kelp, and iodised salt.
Chloride
Chloride is an important contributor to electrolytic function and the control of cellular and extracellular fluids. It assists digestion and is required in trace quantities for maintaining healthy teeth and hair. Chloride is readily obtained from organic yoghurts, salt, kelp, and fresh vegetables.
Manganese
Manganese is an antioxidant mineral which combines with other nutrients to promote optimum immunity. It plays a role in the metabolism of fats and protein and also contributes to healthy skin, hair, and nails. The best sources of manganese include organically certified whole grains, green leafy vegetables, avocadoes, blueberries, kelp, green tea, eggs, and fresh beetroot.