Foods High in Manganese (Manganese Rich Foods)

Do you know how manganese is beneficial to our body? What if we lack in manganese content? Well, this in this article, we are going to talk about foods high in manganese. Manganese is an important element in our body. Lack of manganese can cause health problems like Parkinson’s disease, diabetes, hearing loss, ataxia and ligament weakness.

People usually focus on vitamins, fibers, proteins, and minerals. Manganese is often ignored in spite of being an essential element for metabolism. Manganese is helpful for the body to function properly. It also helps nutrient absorption, bone development, and wound healing. Manganese deficiency is rare and is seen in people with poor bone health, fertility problems, and joint pain. This trace mineral is found in small amounts in diverse parts of the body such as bones, liver, kidneys and pancreas. Read out all the best foods high in manganese content.

Health Benefits of Manganese:

Healthy Bones: Manganese is vital for the normal and proper growth of human bone structure. Many women suffer a lack of manganese deficiency after their menopause. So increasing the quantity of minerals that women ingest is an important factor in preventing rupture.

Free Radicals: Manganese consists of antioxidant properties. The manganese includes many health benefits like monitoring the action of free radicals in the human body. These free radicals stop damaging human cells and other severe diseases. So add manganese supplements or food rich in this mineral is a very good option, particularly if you have other risk factors for various diseases.

Sugar Level: Manganese also shows efficiency to control sugar level in human blood. This may further stop the incidence of certain diseases like diabetes. To control the level of sugar in the blood, manganese regulate insulin synthesis and its secretion.

Metabolism: Manganese is important for the regulation of the body. The body’s metabolism is one of the essential functions of manganese. Manganese-activated enzymes aid in the metabolism of amino acids, cholesterol, and carbohydrates.

Preventing Osteoporosis: Manganese supplements are associated to help osteoarthritis and osteoporosis syndrome because it is a crucial mineral that has been verified to add to bone density and overall mineral density of the body.

Alleviating PMS Syndrome: It is an adverse but unavoidable fact that many women suffer from premenstrual syndrome (PMS). In these monthly situations, manganese helps to ease the mood swings, depression, headaches and irritability to an extensive amount.

Thyroid Health: Manganese is one of the essential factors for many diverse enzymes, and it is a vital component of thyroxine, perhaps the most essential hormone in the thyroid gland.

Aids in Vitamin Absorption: Manganese helps soak up essential vitamins like vitamin E and B and minerals like magnesium.  Manganese is required to absorb and utilize vitamins taken from the food.

Brain and Nervous System: Manganese is vital for the healthy performance of the brain and it is also used to treat precise nervous disorders.

Digestive Tract: Manganese is a mineral, which is useful in maintaining the functioning of the digestive track. This further enhances the absorption of fat in the process of digestion and also lessens other problems like constipation and bowel uneasiness.

Foods High in Manganese (Manganese Rich Foods):

1.) Fruits High in Manganese

Fruits are high in manganese content. Fruits like, blackberries, blueberries, strawberries, pineapple, raspberries, and loganberries are also excellent as well as appetizing sources of manganese. Pineapple juice contains 1.4 mg of manganese in a half cup serving while the same amount of cranberry juice gives you 0.59 mg.

2.) Chocolates High in Manganese

Chocolate is also considered to be beneficial for various health problems and dark chocolate is recommended for deficiency of manganese and it is coming into trend. Unsweetened baking chocolate offers you  4.2mg (208% DV) of manganese per 100g serving. Cocoa powder provides 3.8mg (192% DV) per 100g serving or per cup. Mainly, milk chocolates provide around 0.5mg (24% DV) per 100g serving. So, don’t overeat it, have chocolate in moderate so that you can attain beneficial content for your health.

foods high in manganese

3.) Leafy Green Vegetables High in Manganese

Leafy green vegetables are the best source of manganese. These contain, spinach, romaine lettuce, broccoli, dandelion greens, mustard greens, red leaf lettuce, loose leaf lettuce, collard greens, arugula, kale and Swiss chard. The leafy green vegetables are an easy and convenient method to fulfill all the antisense and other content like vitamins and minerals through these loaded vegetables.

4.) Spices High in Manganese

Even spices consist of manganese. Yes, it’s true. These include spices like, cardamom, cloves, ginger, salt, pumpkin pie, and basil spice. Cloves are the greatest sources of 100 grams offering 60.1 mg or 30.06% of DV of this content. You can include these spices while cooking or even you can sprinkle some of them on salads.

5.) Legumes High in Manganese

Legumes are also beneficial foods rich in manganese. There are many varieties of legumes like chickpeas, soy, lupins, white beans, pigeon peas, moth beans and tofu. Hazelnuts are the best source of manganese among all the legumes with a ¼ cup portion providing 3.8 mg of this mineral. So, include legumes in your daily diet or you can include it in your salads or making soups etc.

6.) Nuts High in Manganese

Nuts are also a great food for manganese content. Nuts like chestnuts, Hazelnuts, butternuts, pecans, pine nuts, walnuts, filberts, macadamia nuts, and flaxseeds are other excellent foods loaded with manganese. Almonds are a rich source of manganese with 100 grams portion providing mg 92% or 1.835  of the daily suggested value of manganese. Cashews also contain an equal amount 0.826 mg or 41% of DV of manganese. So, start eating nuts to fulfill the lack of manganese content.

7.) Seafood High in Manganese

Seafood consists of high doses of zinc and is one of the maximum sources of manganese. Mussels take the primary place and they contain 5.8 mg of manganese. Clams are positioned second and third place is for crawfish. Other fish varieties such as trout, perch, bass also contain a healthy amount of manganese. However, you need to pick the healthy varieties as some fishes are infected with mercury.

8.) Whole Grains High in Manganese

Whole grains are packed with good amounts of manganese. Wheat germ provides good doses of manganese among other whole grain types. Whole grain cereals include 2.7mg of manganese in a ¼ cup portion. Bran flakes along with raisins contain 1.2 mg of manganese. Also, brown rice, oatmeal whole wheat pasta consists of nearly 1 mg of manganese for every ½ cup serving. A one-fourth cup of wheat grains contains 6mg of manganese.

9.) Beans High in Manganese

Beans are one of the richest sources of manganese and contain a high dose of protein. A cup of lima beans fulfills more than half the necessity of manganese i.e. 0.49mg. Moreover, chickpeas, adzuki beans, white beans, black beans also contain the high dosage of manganese. So, include beans to avoid deficiency of manganese.

10.) Seeds High in Manganese

Seeds such as pumpkin seeds are also rich in manganese. They are the excellent source of manganese in seeds and consists of nearly 1.3 mg of this mineral. Also, flax seeds, chia seeds, sesame seeds, and sunflower seeds are the best source of manganese and can fulfill most of your daily manganese necessity. These seeds are also rich in manganese as well as other plant components such as phytosterols, omega-3 and other fatty acids beneficial for the health.


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