Manganese is an important mineral for nerves, energy production, reproduction and immune health. It supports proper blood sugar regulation and is also a necessary nutrient for forming bone cartilage and the fluid that helps keep joints lubricated. While they are rare, low levels lead to weakness, problems with fertility, teeth grinding and bone failure. According to the University of Maryland Medical Center, it is estimated that a little over a third of Americans do not include enough manganese fatty foods in their diet to are recommended for daily use. On the other hand, the construction in the body tissue can have a negative effect on the nerve.
With a healthy, well-balanced diet, it is easy to get enough of this mineral, as only trace amounts are required. What are the best food sources of manganese? Are they in your diet?
Nuts, seeds and grains
If you regularly work in nuts and seeds and eat whole grains instead of bread, you are more likely to absorb manganese abundance from food sources. . One ounce of bacon contains 1.28 milligrams of manganese, according to the University of Oregon’s Micronutrient Information Center. As adult men only require 2.3 milligrams and women need about 1.8 milligrams, some nuts will go a long way to ensure you have adequate levels of manganese in your body. Almonds and peanuts are also great manganese food.
Whole grains such as oatmeal, brown rice and wheat bread are also good sources. An instant serving of instant oatmeal provides under 1 milligram. If you only eat white bread, white flour and white rice, you will be able to offer the excellent nutrition of whole grains.
Eat your beans
The legume family is another great source of manganese and many other nutrients including folate and iron. Whether you love the buttery taste of navy beans or the fat of black beans, eating legumes regularly is a great way to supplement your diet with essential minerals such as manganese. Beans are also a low fat protein source and very high in fiber.
Fruits and vegetables
You can also get this mineral from fruit and vegetable sources. Fresh pineapple is by far the best source of manganese, with 0.77 milligrams per half-cup serving. Spinach, blueberries and sweet potatoes are also great sources. All of these foods are also packed with nutrients to protect cells from free radical damage.
Eating whole foods and natural foods is the way to ensure adequate nutrition. A diet that is based on processed foods and snacks are proven to have lower levels of manganese, as well as other key nutrients. Give that sugar muffin for breakfast and enjoy a bowl of oatmeal with blueberries instead. Snack on nuts and seeds instead of chips and cookies. Also try to include a variety of beans in your diet.
Sources:
Balch, Phyllis A. “Nutritional Healing Prescription.” Fourth Edition (Penguin Books, 2006).
