Like other nutrients, manganese is also highly beneficial for our health. Manganese is a mineral which is found in very small quantities. It is present in bone, kidney, liver and pancreatitis.
Symptoms of manganese deficiency
Anemia
Hormonal imbalances
Deficiency in immunity
Digestion and appetite disturbances
Weak bones
Infertility
Persistent fatigue
Various foods are not available to meet the shortage of manganese, so we tell you about some foods that you can take away from the lack of manganese.
Source of Manganese, Foods
1. oats
Serving size: 156 grams
Manganese: 7.7 mg
DV%: 383
With high sources of manganese, oats are rich in antioxidants and super fiber, beta-glucans – which can help prevent and cure metabolic syndrome and obesity.
Oats are one of the healthiest options of breakfast and play an important role in reducing blood cholesterol levels and improving heart health.
How to eat
Take a bowl of oats at breakfast. You can also add fruit to it.
2. wheat (wheat)
Serving size: 168 grams
Manganese: 5.7 mg
DV%: 286
The wheat means that you do not eat sophisticated wheat. Gunn has a high amount of fiber which regulates blood sugar and blood pressure levels, and this is why it improves the health of the heart and stomach.
How to eat
Take the toast of wheat bread in breakfast. Put peanut butter in it and add fruit to it.
3. Soybean
Serving size: 186 grams
Manganese: 4.7 mg
DV%: 234
In addition to manganese, soybean is also an excellent source of plant-based protein. Consumption of soya protein reduces cholesterol levels.
There is also a soluble and insoluble fiber that improves the health of the stomach and protects stomach cancer.
How to eat
You can consume it by putting soybeans in the soup. But if you have a problem with thyroid, then soybean consumption should be done in a certain amount.
4. Mustard seeds
Serving size: 169 grams
Manganese: 4.5 mg
DV%: 226
In health benefits, rye is more beneficial than wheat, especially in mustard flour which has less gluten than wheat.
It regulates appetite and does not allow swelling. This insoluble fiber also reduces the risk of gallstones.
How to eat
You can include mustard bread in your breakfast. Rhee is also available in Flex form, which can be included in your morning smoothie.
5. Barley
Serving size: 184 grams
Manganese: 3.6 mg
DV%: 179
Other minerals found in barley include selenium, niacin and iron which are essential for the smooth functioning of your body. Barley fiber also has high sources. It also contains antioxidants called lignan which reduce the risk of cancer and heart disease.
How to eat
The best way to eat barley is to add it to your soup. You can cook it with milk and honey too.
6. quinoa
Serving size: 170 grams
Manganese: 3.5 mg
DV%: 173
It is gluten-free and high in protein. NASA has considered Quinoo as a suitable crop to be grown. This is due to its high nutrient content and ease of farming.
How to eat
The easiest way to use it is to boil it in water but wash it well before doing it.
7. Garlic
Serving size: 136g
Manganese: 2.3 mg
DV%: 114
Many properties of garlic are due to the compounds known as elicin. Garlic can combat disease and normal cold. It also controls the level of cholesterol and protects the heart.
How to eat
Eat 1-2 garlic buds in the morning or evening.
8. Almonds
Serving size: 95 grams
Manganese: 2.2 mg
DV%: 109
Almonds are rich in nutrients, especially Vitamin E, which protects your cell membrane from damage. This also reduces the risk of cancer and heart disease.
How to eat
You should eat a handful of almonds with breakfast or cut them finely and put them in your smoothing.
9. cloves
Serving size: 6 grams
Manganese: 2 mg
DV%: 98
Cloves are often used in Ayurvedic medicine and have antifungal, antiseptic and antibacterial properties. It is also an abundant source of omega 3 fatty acids.
How to eat
You can chew raw cloves and eat it.
10. brown rice
Serving size: 195 grams
Manganese: 1.8 mg
DV%: 88
Many researches have found that the consumption of brown rice reduces the level of bed cholesterol.
It also reduces the risk of stomach, breast and prostate cancer. Diabetes can also be treated by taking it in the appropriate amount.
How to eat
Use brown rice instead of white rice in the daily diet.
11. gram
Serving size: 164 grams
Manganese: 1.7 mg
DV%: 84
Due to high amounts of fiber present in it, it increases digestion capacity. It reduces the risk of heart disease while controlling the amount of cholesterol.
How to eat
Put it in your soup.
12. Pineapple
Serving size: 165 grams
Manganese: 1.5 mg
DV%: 76
Pineapple is a high source of Vitamin C. It is a nutrient that increases immunity and fights against diseases such as cancer.
And their high fiber and water content encourages the bowell movement and improves the health of the digestive system.
Vitamin C also improves skin health – it protects the skin from the sun and pollution and helps reduce wrinkles and fine lines.
How to eat
You can take them with evening salad.
13. Tofu (tofu)
Serving size: 126 grams
Manganese: 1.5 mg
DV%: 74
Tofu soybeans are made of curd, which makes it naturally gluten-free and calories low.
Together with negligible cholesterol, tofu is also an excellent source of calcium and iron.
It has been found that taking tofu instead of animal protein can reduce the levels of bad cholesterol, which can prevent heart disease as a result.
How to eat
You can pick it up in a soup.
14. raspberry
Serving size: 123 grams
Manganese: 0.8 mg
DV%: 41
Apart from manganese, raspberry is also rich in alkaline acids, which is a phytochemical which is known to prevent cancer.
Raspberry also contains anthocaine, antioxidants, which inhibit mental decline related to heart disease and age.
How to eat
Take raspberry with your evening salad.
15. Maize (maize)
Serving size: 166 grams
Manganese: 0.8 mg
DV%: 40
Mecca is a good source of protein and most of the common cereals contain more antioxidants than grains – some of them contain antioxidant lutein and XXanthin, both of which are important for improving the health of vision.
How to eat
You can boil it and take it in the evening.
16. Beat Greens
Serving size: 144 grams
Manganese: 0.7 mg
DV%: 37
Beet greens are also rich in Vitamin A and Vitamin A. It plays an important role in good vision, ideal skin health, and even increased immunity.
Beet grimes are rich in vitamin C which acts as a coenzyme to synthesize amino acids.
How to eat
Put it in your salad and eat it.
17. Banana
Serving size: 225 grams
Manganese: 0.6 mg
DV%: 30
Banana contains potassium which is helpful in reducing blood pressure and keeps the diseases like heart disease away. The fibers present in it improve your digestion. It also keeps your kidney healthy.
How to eat
This whole meal is beneficial. Eat this before sleeping in the night.
18. Strawberry
Serving size: 152 grams
Manganese: 0.6 mg
DV%: 29
Anthocaine in the strawberries protect the disease from the heart. These antioxidant can prevent tumor growth and swelling and prevent cancer.
Apart from this, strawberries are also good for preventing diabetes due to the low glycic index being high in food and fiber.
How to eat
Take it in the evening breakfast. Or put it in your salad.
19. Kell
Serving size: 67 grams
Manganese: 0.5 mg
DV%: 26
Kel is rich in manganese, but its most beneficial property lies in the ability to fight swelling. It is also a natural datoxifier that helps remove the toxic substances from the body.
How to eat
Take raw kale with evening salad.
20. Turmeric
Serving size: 7 grams
Manganese: 0.5 mg
DV%: 26
Karkumin present in turmeric has natural anti-inflammatory properties which prevent cancer and arthritis.
It also enhances the body’s antioxidant ability, along with the improvement in brain health and protection against many nervous issues.
How to eat
Put the turmeric in your food pinch. You will benefit
21. Black pepper
Serving size: 6 grams
Manganese: 0.4 mg
DV%: 18
Black pepper improves the absorption of turmeric. Therefore, taking both of them together can provide you with the best nutrition of both foods.
And there is a high dose of manganese. Black pepper is rich in potassium which improves intestinal health and digestive potential.
The outer layer of black pepper is known to break fat cells. Therefore, if you want to lose weight, you can include black pepper in your daily routine.
How to eat
Put black pepper in your food.
22. pumpkin seeds
Serving size: 64 grams
Manganese: 0.3 mg
DV%: 16
Pumpkin seeds are highly nutritious. Seeds also help prevent some forms of cancer – including stomach, breast, prostate, lung and colon cancer.
In addition to manganese, pumpkin seeds are also rich in magnesium, which contains essential minerals for more than 600 chemical reactions in the body.
How to eat
By grinding them you can make butter of the pumpkin seeds yourself.
23. Spinach
Serving size: 30 grams
Manganese: 0.3 mg
DV%: 13
Spinach contains antioxidants that are free from oxidative stress and fight with free radicals.
There are also lutein and xexanthin which are two antioxidants found in the spinach and improve the health of the eyes.
How to eat
Include spinach in evening salad.
24. turnip greens
Serving size: 55 grams
Manganese: 0.3 mg
DV%: 13
Turnip greens are high in iron, which is a mineral that prevents hair fall. It also decreases the risk of anemia.
Turnip greens are also rich in vitamins, which help prevent osteoporosis.
How to eat
Eat it by putting it in a salad or sandwich.
25. green beans
Serving size: 110 grams
Manganese: 0.2 mg
DV%: 12
Green beans are rich in iron, and its nutrients, in addition to preventing hair loss, also improves fertility in women.
How to eat
You can eat them raw.
