Manganese, a trace mineral necessary for numerous bodily functions, keeps your nerves and immune system in good shape. It stays in your organs and bones, but you must eat the right foods to get enough of it. For anyone looking to boost their health, it's important to ensure adequate intake of this mineral, by consuming foods high in manganese. In this article, we'll go through the main foods that are rich in manganese.
List of foods rich in Manganese
Meeting your daily manganese needs is a breeze since various foods contain this essential mineral in abundance. Here are 7 nutritious options that stand out as some of the top manganese-containing foods:
- Mussels: Various shellfish like mussels, oysters and clams are among the highest manganese food sources. An 85 gram serving of mussels, containing 5.8 milligrams, surpasses 250% of your daily manganese needs. Similarly, cooked oysters and clams are noteworthy options, providing up to 1 milligram in the same serving.
- Brown Rice: Brown rice surpasses white rice in nutritional value, boasting higher levels of fiber, potassium, and specific B vitamins. Additionally, a one-cup serving of cooked brown rice contributes 2.2 milligrams of manganese to your meal, while white rice only provides 0.6 milligrams.
- Chickpeas: Chickpeas are full of protein and can be used in many ways. You can put them in soups, use them in recipes, or make healthy dips like hummus. In half a cup of chickpeas, there's 0.9 milligrams of manganese, almost 40% of what you need daily. If you have lentils or kidney beans in your pantry, they also have manganese. Lentils have 0.5 milligrams, and kidney beans have 0.3 milligrams in half a cup.
- Spinach: Regarding nutrients, cooked spinach is a powerhouse with high amounts of vitamin A and fiber. A half-cup of cooked spinach also contains 0.8 milligrams of manganese, meeting 35% of your daily needs. For those who prefer raw greens, kale is a suitable alternative, offering 0.2 milligrams per cup.
- Pineapple : Raw pineapple chunks in a half-cup serving deliver 0.8 milligrams of manganese. Additionally, several other fruits contribute to your daily manganese needs, such as blueberries with 0.3 milligrams per half-cup and a medium apple with 0.1 milligrams.
- Whole wheat bread: One slice of whole wheat bread has 0.7 milligrams of manganese; when you use two pieces in a sandwich, you get around two-thirds of your daily requirement. Research indicates that having enough whole grains in your diet can reduce the risk of chronic diseases like heart disease and cancer.
- Black Tea: Starting your day with a cup of black tea means you've already fulfilled 22% of your daily manganese requirement, as it contains 0.5 milligrams. In contrast, brewed coffee must catch up with only 0.1 milligrams per cup.
These are the top foods high in manganese. The role of manganese in the body involves the activation of particular enzymes essential for a number of bodily processes. The recommended daily intake is approximately 1.8 milligrams for adult women and 2.3 milligrams for men.
Understanding the importance of incorporating these foods high in manganese into your diet is vital, as manganese plays a role in various bodily functions, including metabolism and bone development. You can always consult a healthcare professional to ensure you are not deficient in this mineral and a licenced dietician who can create a diet plan tailored to you. A comprehensive health insurance may be able to cover the expenses of further testing if required.