Manganese is one of the most essential minerals for our body, due to its antioxidant properties. It is crucial for bone development, great for wound healing, and also it`s important for metabolizing cholesterol, carbohydrates and amino acids. Manganese is the key mineral for absorption of vitamins C and B, both of which are necessary for healthy brain and protection against cancer, as well as healthy and strong bones.
Manganese deficiency is usually indicated by these symptoms:
- Nausea and/or vomiting
- Loss of hearing
- Weak hair and nails.
If severe, manganese deficiency can cause some serious health problems like seizures, blindness, infertility, or even paralysis. In order to prevent all of these issues, we need to consume more food rich in manganese like:
- Seafood: Clams, mussels and crayfish are the best source of manganese, as well as omega 3-fatty acids, B vitamins and essential amino acids.
- Spinach: One cup of this dark leafy vegetable contains more than twice the recommended daily dose of vitamin A, and 6 times more of vitamin K.
- Whole grains: To reduce the risk of type 2 diabetes, heart disease and certain types of cancer, consume more brown rice, bulgur, quinoa, millet and oatmeal.
- Lima beans: Lima beans, as well as chickpeas, white beans, kidney beans and black-eyed beans, are very rich in magnesium, vitamin C and fiber.
- Black tea: A cup of black tea will provide the needed doze of manganese, which is important for healthy heart and bones.
- Seeds and nuts: The richest source of manganese are walnuts, pecans, hazelnuts and macadamia nuts. Include them in your daily diet, because they are also rich in magnesium, copper, finer and vitamin E.
- Tofu and Tempeh: These 2 soya products are rich not only in manganese but also calcium, iron, copper and omega-3 fatty acids. They are a great substitute for meat for vegans and vegetarians, since they contain lots of important nutrients.