Foods that are Magnificent Sources of Manganese

Foods that are Magnificent Sources of Manganese

ManganeseIt’s true that you don’t seem to get to read or hear about manganese as often as the likes of calcium, iron and potassium. However, it doesn’t mean that manganese is not as important as those more poplar minerals.

The fact is manganese has a really impressive roster of functions necessary for optimal health. For instance, it is important for the formation of connective tissues and production of sex hormones. Manganese is necessitated by the brain and nerves for proper functioning. The mineral is also essential for the absorption of calcium by the bones and regulation of the blood sugar level. Deficiency in manganese may cause problems like weakness, seizures and infertility.

You can always get your hands on dietary supplements to ensure that your body gets all the manganese it needs. But why do that when you can simply serve more foods on the table that are naturally rich in the said mineral? Aside from manganese, consuming the following foods also supplies your body with many other nutrients:

Green Vegetables

If you want a healthier diet, make sure there are sufficient amounts of green veggies on your plate each time. Some of the best sources of manganese include spinach, broccoli, mustard greens, romaine lettuce, kale, Swiss chards, collard greens and arugula. It’s no secret that all of them are also rich in fiber that helps ward off constipation and heart disease.

Fresh Fruits

Some of the tastiest sources of manganese on the planet are fruits. Berries pack a lot of the said mineral, and it’s a wonderful idea to add them to your oatmeal, yogurt, salads and baked goodies. Pineapples are some of the most impressive sources of manganese. So many other fruits with manganese also pack antioxidants and vitamins.

Whole Grain Products

Each time you’re at the supermarket, make sure to check the label to be certain that the food product you are about to place in your shopping cart contains whole grains. Other than being healthy, whole grains also supply your body with manganese. Wheat germ is said to be the best source of the mineral of all the whole grains you can find.


These snacks you always go nuts for are actually wonderful sources of manganese. Some of the nuts that pack loads of the mineral include hazelnuts, macadamia, walnuts, pecans, cashews, almonds and pistachio. Crush and sprinkle them on salads and a multitude of desserts. Combine them with dried fruits for some homemade trail mix.

Fish and Shellfish

You should certainly include fish in your diet if you want to enjoy optimum health. Fish is a rich source of manganese as well as omega-3 fatty acids that help prevent heart disease, cancer and so many other problems. Shellfish contains manganese too, as well as potassium, iron, magnesium and the B-group of vitamins.

Pumpkin Seeds

Regular consumption of pumpkin seeds helps ensure that your body gets sufficient amounts of manganese. There are many other seeds out there that also contain the health-giving mineral. They include sesame seeds, flaxseeds, sunflower seeds and chia seeds. So if you’re looking for a healthy snack, grab a handful of seeds!

Tea and Coffee

If you cannot live without a cup of your favorite caffeinated drink, rejoice! That’s because drinking your well-loved beverage such as tea and coffee also contains manganese. For instance, a cup of brewed tea has about 0.5 milligrams of the mineral.