Though manganese is a trace element, its deficiency can result in disease conditions such as diabetes, hearing loss, weak bones, delayed healing, fertility problems, skin sagging, anemia, nervous problems, etc. So, taking the daily recommended manganese, which is about 2mg, is vital to stay hale and hearty. Immediately do not think about dietary supplements as there is no other better supplement than the food we eat daily. In case, you are deficient of manganese, take foods listed below as they have the mineral in abundant quantities.
Here Are The Foods High In Manganese:
Beans are an oldest cultivated crop containing huge amounts of manganese. One cup of lima beans is good enough to supply the body with more than 1mg of the mineral. All types of beans from black beans to white beans, pinto beans, navy beans, kidney beans are a delicious treasure chest of manganese that help prevent several health ailments on regular addition to diet.
The healthy snack, nuts, are an amazing source of manganese. Nuts such as cashew nut, almonds, hazel nuts, walnuts, pistachios, pecans, all contain more than 40% of daily recommended intake of manganese. Either you take as snacks or as salad dressing, they are a wonder food to boost your health.
Similar to nuts, seeds like that of pumpkin, sesame, chia, flax, etc make not only an interesting and hearty snack, but also an excellent source of manganese. 100g of pumpkin seeds is said to provide more than 200% of the recommended daily dose of manganese. The other seeds also provide about 30% of the recommended daily dose of manganese. So, it is always recommended to consume them in moderate quantities to avoid any adverse effects.
4. Leafy Green Vegetables
All the leafy greens including lettuce, broccoli, collards, kale, Swiss chard, spinach, etc are not just those food that have a positive effect on maintaining an ideal body weight, but are also a superb source of manganese. Every 100g serving of these veggies contain about 0.7 mg manganese and this high quantity of manganese is the reason why most vegetarians never develop manganese deficiency.
The refreshing beverage, which can uplift your energy and mood within seconds is a fine source of manganese. A cup of black tea is said to contain 0.5g manganese making to 27 percent of daily recommended dose. So, drinking tea in moderate quantities is extremely beneficial for health. Tea is one of the major sources for obtaining your daily dietary manganese. The manganese content in wulong tea is 144 micrograms/g, green tea – 670 micrograms/g, black tea – .64 – 4.35 micrograms/g.
Seafood is one of the best sources of manganese in the world. Mussels, crams and crawfish provide 340%, 43% and 22% of our RDI/85 grams respectively. Regular fish like pike, perch, trout and bass are also excellent sources of manganese. Avoid taking contaminated seafood instead for sustainably farmed produce.
Including spices in your diet is a tasty and easy way to add this mineral in your daily diet. There are several spices that has manganese in it. Ground cloves, Saffron, Cinnamon and Coriander – 0.426 mg, Ground Ginger – .229 mg, Cinnamon – 17 mg manganese per 100 grams.
8. Cereals And Grains
Many of the breakfast cereals are rich in manganese like home-made granola (about 1 cup) has 5mg of the mineral while the commercially available cereals have significant amount of it that meets the daily requirement. Whole grains like barley, oats, wheat are also excellent source of manganese.
Tofu is made from soybean milk. It is one of the staple food items included in the vegetarian diet. A 100-gram serving contains 10% or more of manganese and other minerals, which is equal to almost 59% of the recommended value for the day.