The 12 Foods Rich in Manganese
Foods Rich in Manganese are mostly present in seafood. Manganese is a mineral that is present in only small amounts in our body. It is considered an essential nutrient and is responsible for a large number of biological functions, including proper enzyme function, wound healing, nutrient absorption and bone development.
Manganese is also a component of superoxide dismutase (SOD), an antioxidant enzyme, which helps fight free radicals. Manganese deficiency is a rare condition and can lead to conditions such as bone disease, joint pain and fertility problems. According to some studies, the recommended regular intake of manganese for adult men is 2.3mg and for adult women it is 1.8mg. So, check out the 12 Foods Rich in Manganese .
1. Seafood: Seafood such as clams, mussels, oysters and shellfish are one of the main sources of manganese . In addition, they should be consumed in moderation, as they are high-cholesterol foods and should be avoided by people at risk for heart disease or stroke.
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2. Beans: Beans are one of the best sources of protein and contain a high dose of Manganese . A cup of beans contains almost half the daily requirement of manganese .
3. Green Tea: Green Tea is a good option for foods rich in manganese . A cup of green tea can provide 0.8 mg of Manganese .
4. Wheat germ: Wheat germ is one of the best dietary sources of manganese among whole grains. A quarter cup of wheat grains provides 1.1 mg of Manganese .
5. Pineapple: Pineapple isa good alternative to manganese-rich foods . For every 100g of its consumption contains about 0.77 mg Manganese .
6. Pumpkin Seeds: Pumpkin Seeds are a good option for manganese-rich foods . Well, every 100g of its consumption contains about 0.5 mg of Manganese .
7. Nuts: Nuts such as cashew nut, Brazil nut, Hazelnut among others are an excellent source of Manganese.
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Other Manganese Rich Foods:
- Sesame butter provides about 2.54 mg of Manganese per 100 grams of its consumption.
- Dried flaxseeds provide about 2.5 mg of manganese for every 100 grams of their consumption.
- Sunflower seeds provide about 2.11 mg of Manganese per 100 grams of its consumption.
- Soybean pods provide about 2.2 mg of Manganese per 100 grams of its consumption.
- Cooked spinach provides about 0.84 mg of Manganese per 100 grams of its consumption.