Manganese is an important mineral for nerves, energy production, reproduction and immune health. It supports proper blood sugar regulation and is even a necessary nutrient for the formation of bone cartilage and the fluid that helps to keep joints lubricated. While deficiencies are rare, low levels can lead to weakness, problems with fertility, teeth grinding and bone malformation. According to the University of Maryland Medical Center, it is estimated that a little over one-third of Americans do not include enough manganese rich foods in their diet to meet the daily recommended requirements. On the other hand, a build-up in body tissue may have a negative effect on the nervous system.
With a healthy, well-balanced diet it is easy to get plenty of this mineral as only trace amounts are needed. Which are the best food sources of manganese? Are they in your diet?
Nuts, Seeds and Grains
If you are regularly snacking on nuts and seeds and eat whole grains instead of refined grains, than you are probably getting plenty of manganese from food sources. One ounce of pecans contains 1.28 milligrams of manganese according to Oregon State University’s Micronutrient Information Center. As adult men only require 2.3 milligrams and women need about 1.8 milligrams, a handful of nuts will go a long way in ensuring that you have adequate manganese levels in your body. Almonds and peanuts are also great manganese rich foods.
Whole grains such as oatmeal, brown rice and whole wheat bread are also good sources. One serving of instant oatmeal provides just under 1 milligram. If you only eat white bread, white flour products and white rice, you may be shorting yourself the excellent nutrition that whole grains have to offer.
Eat Your Beans
The legume family is another great source for manganese, as well as many other important nutrients including folate and iron. Whether you love the buttery taste of navy beans, or the richness of black beans, regularly eating legumes is a great way to enhance your diet with essential minerals such as manganese. Beans are also a low-fat source of protein and very high in fiber.
Fruits and Vegetables
You can also get this mineral from fruit and vegetable sources. Fresh pineapple is by far one of the best manganese rich foods, with 0.77 milligrams for a one-half cup serving. Spinach, blueberries and sweet potatoes are also great sources. All of these foods are also packed with antioxidants to protect cells from free radical damage.
Eating lots of whole foods and natural foods is the way to ensure adequate nutrition. A diet that is based on processed foods and refined snacks may lead to low levels of manganese, as well as other key nutrients. Give up that sugary muffin for breakfast and enjoy a bowl of oatmeal with blueberries instead. Snack on nuts and seeds instead of chips and cookies. Also, try to include a variety of beans in your diet.
Sources:
Balch, Phyllis A. “Prescription for Nutritional Healing.” Fourth Edition (Penguin Books, 2006).