Manganese is a trace mineral that is required for many body activities, including nervous system function and immune system health. Your body stores some manganese in your organs and bones, but you must obtain enough from your diet.
Manganese is mostly obtained from the diet, however, it is also found in many multivitamins and other supplements. It can also be found in other forms, such as manganese sulfate or manganese aspartate. Scientists are unsure whether one supplement type is superior to another, but they do agree that consuming enough of this mineral in your diet is critical for optimum health.
The Recommended Dietary Allowance (RDA) for adults 19+ years is 2.3 mg a day for men and 1.8 mg for women. The RDA is 2.0 mg and 2.6 mg for breastfeeding and pregnant women, respectively.
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These ten items are high in manganese.
1. Brown Rice
Brown rice has substantially higher nutritional levels than white rice, including fiber, potassium, and several B vitamins. Additionally, compared to white rice, which only has 0.6 milligrams of manganese per cup, brown rice adds 2.2 milligrams to your meal.
2. Hazelnuts
With 1.7 milligrams per ounce, approximately 21 hazelnuts can satisfy 76% of your daily manganese needs. Pecans have 1.1 milligrams per serving and peanuts have 0.5 milligrams per ounce, whether eaten straight from the bag or whipped into peanut butter.
3. Chickpeas
Chickpeas are a multipurpose protein-rich legume. They may be combined into hummus and other healthful dips, added to soups, and tossed into practically any recipe. A half-cup of chickpeas contains 0.9 milligrams of manganese, which accounts for roughly 40% of your daily value. Manganese can also be obtained from different beans, depending on what you have in your pantry. A half-cup of lentils has 0.5 milligrams, while a half-cup of kidney beans contains 0.3 milligrams.
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4. Spinach
Cooked spinach contains a high concentration of various minerals, including vitamin A and fiber. A half-cup also contains 0.8 milligrams of manganese, which is 35% of your daily requirement. Raw kale, with 0.2 milligrams per cup, is a good option if you prefer your greens uncooked.
5. Pineapple
Manganese is found in 0.8 milligrams of raw pineapple pieces. Many other fruits, such as blueberries (0.3 milligrams per half-cup) and medium apples (0.1 milligrams), can also contribute to your daily total.
6. Whole Wheat Bread
One slice of whole wheat bread contains 0.7 milligrams of manganese, so using two in a sandwich provides around two-thirds of your daily requirement. According to research, eating enough whole grains may lower your risk of chronic diseases such as heart disease or cancer.
7. BlackTea
If you start your day with a cup of black tea, you’re already 22% of the way towards achieving your manganese needs. With 0.5 milligrams of manganese per cup, black tea outperforms brewed coffee, which has 0.1 milligrams.
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8. Potatoes
A medium-cooked potato has 0.3 grams of manganese when eaten with the skin. Along with a higher manganese concentration, potato skins include more fiber, iron, and vitamins C and B6 than the inside flesh.
9. Dark chocolate
Manganese content in a 100-gram bar of dark chocolate is approximately 98%. After a long day, a square or two might be a tasty and nutritious treat. You can eat it simply or with strawberries, grapes, or a glass of red wine.
10. Almonds
100 grams of almonds contain around 2.23 milligrams of manganese. They can be mixed into cooked foods like chicken or green beans. Almonds can also be used in salads, granola, and mixed trail dishes that include coconut strips and dark chocolate.
There are numerous magnesium-rich foods to choose from, but it is critical to choose one that is conveniently accessible, can be incorporated into your daily diet, and has no unwanted negative effects. Brown rice, almonds, pecans, black tea, and potatoes are some of the best examples of such foods. The best approach to achieve your daily magnesium need is to consume an adequate number of the foods listed above. Apart from magnesium, it is advisable to choose foods that contain additional minerals to help you stay fit and healthy.
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