Probably one of the most essential minerals In our body is manganese because it provides antioxidant properties. Moreover, this mineral is extremely important for bone development, metabolizing carbohydrates, amino acids and cholesterol and it’s great for wound healing as wel;. It is the key to absorption of C and B vitamins that are necessary for the promotion of brain health and protection against cancer, and it is also crucial for strong and healthy bones.
The following symptoms indicate that you are deficient in manganese:
- Hearing loss;
- Weak nails and hair.
On the other hand, if the deficiency is severe, it will cause more serious health conditions like paralysis, infertility, seizures and blindness.
The best solution to avoid all these dangerous health issues, is to incorporate manganese on a daily basis through your diet.
Seeds and nuts – you should consume macadamia nuts, hazelnuts, walnuts and pecans on a daily basis since they are the highest source of manganese. Moreover, they are also a rich source of magnesium, copper, vitamin E, and fiber.
Seafood –the richest source of manganese are crayfish, mussels and calms. Beside manganese, they are also abundant in essential amino acids, B vitamins and omega 3s.
Whole grains – quinoa, bulgar ,brown rice, oatmeal, and millet reduce the risk of heart disease, some types of cancer, and type 2 diabetes.
Spinach – dark leafy vegetables are one of the healthiest foods on the planet because just one cup of spinac contains more then 2 times of the daily recommended value of vitamin A and even 6 times more of vitamin K.
Tempeh and tofu – beside being high in manganese, these foods are also abundant in calcium, omega 3s, iron and copper. Vegetarians use these foods as a substitute to meat and they are extremely healthy and nutritional.
Black tea –the easiest way to get enough manganese is to drink a cup of black tea, which is also beneficial for bones and the heart.
Lima beans – beside kidney beans, white beans, black-eyed beans and chickpeas, lima beans are crucial for a good health since they are abundant in fiber, magnesium and vitamin C.