Manganese is a mineral which has potent antioxidant properties and is essential for bone development, cholesterol, wound healing, amino acids, and metabolizing of carbohydrates. This mineral is crucial for the good condition of your bones and absorbing the vitamins B and C, necessary for improving your brain health and protecting you from cancer.
If you have manganese deficiency, the following symptoms will occur:
- Weak nails and hair;
- Hearing loss;
In extreme and most severe cases, lack of this mineral causes blindness, paralysis, seizures and infertility.
There are many reasons why is important to maintain the levels of manganese. So, in order to avoid any dangers which can be caused by manganese deficiency you need to include it through diet.
Few of the many types of seafood rich in manganese are mussels, clams and crayfish. In addition to that, seafood is healthy source of B-vitamins, omega 3s and essential amino acids.
1. Seeds and nuts – Walnuts, hazelnuts, pecans, and macadamia nuts are thought about as the richest source of manganese. They likewise contain vitamin E, fiber, copper, and magnesium.
2. Lima beans – White beans, lima beans, chickpeas, kidney beans, and black-eyed beans are high in vitamin C, fiber, and magnesium and are incredibly crucial for your overall health.
3. Whole grains – There are many benefits of including whole grains in your diet, in addition to a healthy dose of manganese. Brown rice, oatmeal, bulgar, quinoa, and millet reduce the risk of type 2 diabetes, heart disease, and certain types of cancer.
4. Tofu and tempeh – These are typical vegetarian meat-substitutes which are much healthier than many people think. Expect manganese, tofu is great source of calcium, copper, iron and omega 3s.
5. Black tea — Black tea is definitely the easiest way which can help you to get enough manganese. Moreover, it can be very beneficial for the health of your heart and bones as well.