Manganese is mineral that possesses antioxidant properties which make it important and efficient for bone development, wound healing, metabolizing of carbohydrates, cholesterol and amino acids. According to many experts, this mineral is essential for strong and healthy bones and in same time it enables absorption of vitamins like B and C which are crucial for the promotion of brain health and protection against cancer.

If there is deficient of this mineral in your body, you will experience the following symptoms:


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. Nuts and seeds.

As experts explain, among the highest sources of manganese are hazelnuts, pecans, walnuts and macadamia nuts. Additionally, the nuts are also fibrous, abundant with vitamin E, copper and magnesium.

It is considered that dark green leafy vegetables are the healthiest foods on the planet. Namely, only 1 cup of spinach contains more than 2 times the daily recommended value of vitamin A and more than 6 times that of vitamin K.

  1. Whole grains.

Whole grains will provide you healthy dose of manganese, but in same time there are many benefits, so it is highly advisable to include them in your diet. The brown rice, oatmeal, bulgur, quinoa and millet have the ability to reduce the risk of diabetes type 2, heart diseases and some types of cancer.

  1. 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.

  1. Lima beans

Chickpeas, kidney beans, black-eyed beans and white beans, along with lima beans are very important for a good health due to the fact they are abundant with magnesium, vitamin C and fiber.

  1. Black tea

According to some experts, easiest way to get enough manganese is by drinking 1 cup of black tea. In same time, this tea is very beneficial for the bones and heart.


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