Manganese is a mineral which provides antioxidant properties and is important for wound healing, bone development, metabolizing of carbohydrates, cholesterol, and amino acids. This mineral is essential for strong and healthy bones and is a key to absorption of vitamins like B and C which are necessary for the promotion of brain health and protection against cancer.

If you are deficient of this mineral you can experience eh following symptoms:

  • Dizziness;
  • Vomiting;
  • Nausea;
  • Weakness;
  • Hearing loss;
  • Weak nails and hair.

If the cases are extreme, then this can cause blindness, paralysis, seizures, and infertility.

In order to avoid the dangers caused by manganese deficiency you will have to incorporate it through your diet.

  • Seeds and nuts – the highest source of manganese contain walnuts, pecans, hazelnuts, and macadamia nuts. They also contain magnesium, copper, vitamin E, and fiber.
  • Lima beans – along with chickpeas, kidney beans, black-eyed beans, and white beans, lima beans are highly important for a good health as they are high in magnesium, vitamin C, and fiber.
  • Spinach – one cup of spinach contains more than 2 times of the daily recommended value of vitamin A and are than 6 times of vitamin K. this makes dark leafy vegetables some of the healthiest foods on the planet.
  • Tempeh and tofu – in addition to manganese, these foods are high in omega 3s, copper, iron, and calcium. These are typical vegetarian meat-substitutes that are very healthy.
  • Black tea – enjoying a cup of black tea may be the easiest way to get enough manganese. It is beneficial for the bones and heart, too.
  • Seafood – clams, mussels, and crayfish are the richest source of manganese, but they are also high in essential amino acids, omega 3s, and B-vitamins.
  • Whole grains – brown rice, oatmeal, quinoa, bulgar, and millet reduce the risk of heart disease, some types of cancer, and type 2 diabetes.

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