10 Ways to Add Manganese to Your Diet

Manganese is an essential mineral for the human body. Manganese is needed by our bodies to aid in many important functions. Some of those functions include metabolizing carbohydrates, amino acids and cholesterol. Improper amounts of manganese can lead to many health issues. The problems caused by low manganese levels can include muscle and ligament weakness, hearing loss, Parkinson’s, diabetes and even schizophrenia.

Due to the many issues created by a manganese deficiency, you should know which resources that you can get your daily recommended dose of manganese from:

1. Leafy Green Vegetables

One good source of manganese is leafy green vegetables. These include many lettuces, such as romaine lettuce, red leaf lettuce, green leaf lettuce, loose leaf lettuce and iceberg lettuce, but also endive, kale, arugula, collard greens, dandelion greens, mustard greens, broccolu and swiss chard.

2. Nuts

Hazelnuts, pecans, filberts, chestnuts, walnuts, pine nuts, butternuts, hazel nuts, macadamia nuts and even flax seeds are all rich in manganese.

3. Fruits

Blueberries, blackberries, pineapple, loganberries, strawberries and raspberries are also great, not to mention tasty, sources of manganese.

4. Whole Grains

Whole grains are a great source of manganese. Some foods you could try are oatmeal, bran cereals and whole-wheat bread.

5. Tea & Coffee

Manganese can be found in coffee and teas. Teas with manganese include green tea, instant tea and herbal tea.

6. Spices

Another good source of manganese is in different spices. Some spices with manganese include saffron, cloves, salt, basil, cardamom, ginger and pumpkin pie spice.

7. Fish & Shellfish

There are many types of fish and shellfish that are high in manganese. Some of these include pike, mussels, trout, clams, smelt, sunfish, perch and oysters.

8. Legumes

There are many legumes that are high in manganese. Some varieties that you could try that are rich in manganese include soy, tofu, chickpeas, lupins, pigeon peas, white beans and moth beans.

9. Sweet Treats

There are even a few confections that will assist you in meeting your daily recommended dose of manganese. Some of these include molasses, cocoa and maple syrup. 

10. Manganese Supplements

You can also take manganese as a supplement. However, you should know that there are many vitamin supplements that do not include manganese. Therefore, if you are looking to buy a manganese supplement, you need to ensure that manganese is an ingredient that is included in the vitamin. Also, you should be aware that research has shown that high levels of other vitamins and minerals, such as iron, magnesium and calcium, can actually inhibit the manganese absorption in the body.

Cautionary Advice

If you are experiencing any signs of a manganese deficiency, you need to consult with a medical professional immediately to figure out the exact cause of your symptoms. In addition, just as too little manganese can create serious health issues, excess manganese in the body can also be highly dangerous. Excess manganese can lead to toxicity, mental confusion, memory impairment, neurological issues and loss of appetite, among other things. The average daily recommended dose of manganese is about 1.5 to 2 milligrams per day. Try not to go too much over or below this recommended amount, so that you can avoid complications that result from too little or too much manganese.


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