Top 10 Foods High In Manganese
Manganese has a large number of health benefits. It helps in the absorption of calcium in the body, metabolism of carbohydrates, maintenance of safe blood sugar levels, prevention of thyroid etc. Manganese is a trace mineral, and it is always needed to be kept in mind that it may cause certain neurological problems and health hazards in case it is taken in excess.
What are the several health benefits of manganese?
- Helps in metabolism
- Absorption of calcium
- Formation of connective tissues in the body
- Maintenance of proper blood sugar levels
- Perfect functioning of sex glands
- Normal functioning of thyroid gland
- Proper development of bones
What are foods rich in manganese?
Let us get to know the foods that are extremely rich in manganese. These are as follows:
- Green leafy vegetables: Green leafy vegetables are extremely rich sources of vitamins, minerals including manganese, iron etc. What is more, these are great sources of roughage which also helps to maintain a smooth bowel movement and prevent constipation at all costs.
- Fruits:Fruits are also good sources of manganese. Fruits are also rich in a great variety of vitamins as well as minerals. Fruits such as blackberries, pineapples, apples, raspberries, strawberries, cranberries, blueberries are extremely rich in manganese.
- Whole grains: Whole grains are a great source of manganese. These are highly recommended. Some of the examples of whole grain include oatmeal, brown rice, pasta made from whole wheat.
- Nuts: Nuts, to be specific, hazelnuts are also good sources of manganese. You can as well include nuts in your daily routine diet plan.
- Spices and condiments: Needless to say, that we apply spices to most of our dishes that we prepare every day. Spices as well as condiments are good sources of manganese.
- Legumes: Legumes include dals, pulses, pine nuts, kidney beans, navy beans etc. These contain a great deal of manganese. So, the next time you skip legumes from your diet, please do think again.
- Pumpkin seeds: Dried pumpkin seeds are a very good source of manganese. In fact, pumpkins are considered one of the richest and best sources of this nutrient.
- Chili powder: In most of the Indian cuisines, we use chili powder. In fact, it is a tradition to use this major component in many Indian foods. However, very few are aware of the fact that it is a good source of manganese and needless to say, you can include this safely in your dishes.
- Sunflower seeds: Being a great source of vitamin E, manganese, iron and proteins, this is a great food that you can have as a snack, whenever you want.
- Coffee: Coffee has a good amount of manganese content in it. Most of us, who take coffee all the time, are even unaware of this fact.
- Cocoa powder: Well, do you really need a good reason to eat chocolate? Nay!! Most of us munch a hell lot of chocolates whenever we do get a golden chance. So, it can as well be kept in mind that cocoa has loads of manganese in it and can be considered a good source of this nutrient.
- Roasted soya beans: This is a good appetizer, and is a very good source of manganese. So, you can safely opt for roasted soya beans in case you are hungry next time.
- Sesame seeds: These are another alternative to other foods, which are extremely rich in manganese. Sesame seeds are often used to impart seasoning to different types of dishes. So, going for this one will definitely be a good option for those who love eating.
- Oysters, mussels: Theses particular sea foods are extremely rich in manganese. So, these can also be a very good option to go for.