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Top Foods High in Manganese
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Manganese is a trace mineral that doesn’t get anywhere near the attention that calcium or magnesium does, but it’s essential for a huge number of biological functions in the body including wound healing, the development of bone, proper enzyme function, and nutrient absorption. Manganese is also a vital part of the antioxidant enzyme superoxide dismutase, which fights free radicals, known to cause cell damage and disease.
Although a manganese deficiency is rare because we don’t need too much of it, it can happen and it’s often seen through joint pain, fertility problems, and poor bone health. The current recommended daily intake of manganese is 2mg. It’s easy to get plenty of this important mineral through a proper diet.
The University of Maryland Medical Center says that as much as 37 percent of Americans don’t get even the minimum daily requirement. There is no reason to risk fragile bones, PMS, or fertility problems when manganese is so easy to obtain through some delicious food choices.
Keep reading for the top food sources for this vital mineral and get your manganese on!
1. Nuts
This is not only one of the easiest and best sources of manganese but it’s perfect for vegans and vegetarians. Just one 28 gram serving of hazelnuts, for example, gives you 78 percent of your recommended daily intake. Other nuts such as pecans, almonds, cashews, walnuts, and macadamia nuts have more than 40 percent of your intake requirement.
Nuts are also a good source of vitamin E, omega-3 fatty acids, L-arginine ( a semi-essential amino acid that improves heart health), and plant sterols, which reduce your bad (LDL) cholesterol. Some people like to soak their nuts in water before they consume them as this mimics their natural germination process. This can help activate certain enzymes. However, eating raw nuts right out of the shell is good, too, so don’t get hung up on how to eat them, just go a little “nuts” every day!
2. Leafy Green Vegetables
Another great way to get your manganese is to include plenty of leafy green veggies such as kale, collards, and spinach. Almost all whole, organic veggies have at least small amounts of manganese, which is why those who eat a mostly plant based diet rarely have a deficiency! Pass the salad!
3. Beans
Beans are one of the oldest crops that have been continuously cultivated by humans. They are an important source of protein and consistently high in manganese. Just a half cup (about 85 grams) of Lima beans has about 1 mg of manganese. White beans, black beans, and chickpeas are also a treasure chest of manganese, so who’s up for bean burritos tonight?
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4. Fish
Almost all fish contain high levels of manganese. For example, 3 ounces (85 grams) of sea bass has 1 mg, or 50 percent, of your recommended daily intake; trout has 46 percent, perch 38 percent, and pike 44 percent. Time to start making fish dinner Fridays a family meal plan. Be aware of contaminated fish.
5. Tea
If you love tea, then you will love the fact that tea is also a good source of this vital mineral. One cup of black tea (8 ounces) has 1 mg, or 50 percent, of your manganese for the day. So this means if you drink two cups of tea per day, you are giving your body all the manganese it needs for the day. How easy is that?!
6. Spices
There are some spices that contain manganese. This is an easy and tasty way to add this mineral, as well as some wonderful taste, to your meals. Some of the best spices are saffron, cloves, and chili powder.
7. Seeds
Seeds, such as pumpkin, sunflower, chia, flax, and sesame seeds, have a similar nutritional makeup to nuts, so it’s not really a big surprise to find out that seeds are also high in manganese. Pumpkin seeds appear to be the highest in this mineral, with 1.3 mgs in just 28 grams, but most other seeds contain at least 30 percent of our daily recommended intake. Seeds are also great sources of magnesium, zinc, and phytosterols, which are super beneficial plant compounds that help fight numerous diseases.
SEE ALSO: The Amazing Things You Never Imagined about Sunflower Seeds
8. Seafood
You already know that fish is a great source of manganese, but seafood, such as mussels, are also a super source of this mineral, and rich concentrations of zinc. The winner in the manganese race is mussels, with 5.8 milligrams per 85 grams. That’s about 340 percent of your daily recommended intake! Runner up would be clams, with 43 percent of your required intake, then crawfish, or crayfish, with 22 percent. Be certain to avoid contaminated seafood by seeking out sustainably farmed products from the Atlantic Ocean.
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