Manganese is a mineral that has potent antioxidant properties and is essential for bone development, cholesterol, wound healing, proteins, and metabolizing of carbs. This mineral is crucial for the good condition of one’s bones and absorbing the vitamins B and C, required for improving your brain health insurance and protecting you from cancer.
If you have manganese deficiency, the following symptoms will occur:
Weak hair and nails
In more severe cases, it can even cause paralysis, infertility, seizures, and blindness.
It’s true that manganese deficiency can cause very serious health dilemmas. So, so that you can stay away from this and protect your self, you will have to incorporate manganese throughout your diet.
Seeds and nuts — Walnuts, hazelnuts, pecans, and macadamia nuts are thought as the richest supply of manganese. They also contain vitamin E, fibre, copper, and magnesium.
Spinach – Do you know that only 1 cup of spinach contains significantly more than 6 times of the daily recommended value of vitamin K and more than 2 times of vitamin A? This indicates that dark leafy veggies are definitely one of the healthier foods
Lima beans — White beans, lima beans, chickpeas, kidney beans, and black-eyed beans are high in vitamin C, fiber, and magnesium and are extremely important for the overall health.
Tempeh and tofu — Besides its rich content of manganese, tempeh and tofu contain calcium, iron, copper, and omega-3. They’re typical vegetarian meat-substitutes which are extremely healthier.
Black tea — Black tea is the easiest way which can allow you to get enough manganese. Moreover, it can be very beneficial for the health of your heart and bones as well.
Seafood — Crayfish, mussels, and clams have rich content of manganese, B-vitamins, omega-3, and essential amino acids.
Wholegrains — Bulgar, oatmeal, brown rice, millet, and quinoa can reduce the risk of type 2 diabetes, heart problems, and some types of cancer.