Today’s Health Tip ~ Why Manganese is Part of a Healthy Diet

Manganese is a trace mineral necessary for many bodily processes, like nervous system function and maintaining healthy immunity. Your body stores some manganese in your organs and bones, however, you need to get adequate amounts from your diet. . . . Our bodies need manganese for healthy bones and cartilage in addition to other vitamins and minerals.

Many foods contain manganese: These foods are healthy options to meet your daily requirement.

  1. Mussels  – Many types of shellfish have high manganese levels. With 5.8 milligrams, a three-ounce serving of mussels offers more than 250% of your daily requirement. Cooked oysters and clams are great options too, with up to 1 milligram for the same serving.
  2. Brown Rice -Brown rice  contains manganese; with 1 cup of cooked brown rice adding 2.2 milligrams to your meal, compared to white rice at 0.6 milligrams.
  3. Hazelnuts  – With 1.6 milligrams per ounce, about 12 hazelnuts can meet 70% of your daily manganese requirement. Pecans are high in the mineral as well, with 1.1 milligrams per serving, and peanuts — whether eaten from the bag or whipped into peanut butter — contain 0.5 milligrams per ounce.
  4. Chickpeas – Protein-rich chickpeas are a versatile legume. A half-cup of chickpeas has 0.9 milligrams of manganese, nearly 40% of your daily value. Depending on what’s in your pantry, you can also get manganese from other legumes. A half-cup of lentils has 0.5 milligrams and kidney beans offer 0.3 milligrams in the same portion.
  5. Spinach – Cooked spinach is a concentrated source of many nutrients, including high amounts of vitamin A and fiber. A half-cup also has 0.8 milligrams of manganese, 35% of what you need each day. If you prefer your greens uncooked, raw kale is a good alternative with 0.2 milligrams per cup.
  6. Pineapple – A half-cup of raw pineapple chunks comes with 0.8 milligrams of manganese. Many other fruits can add toward your daily total as well, including blueberries with 0.3 milligrams per half-cup and a medium apple with 0.1 milligrams.
  7. Whole Wheat Bread – Just one slice of whole wheat bread contains 0.7 milligrams of manganese, therefore, using two in a sandwich has about two-thirds of what you need for the day. Research shows that getting enough whole grains in your diet may reduce your risk of chronic diseases like heart disease or cancer.
  8. Black Tea – If you start your day with a cup of black tea, you’re already 22% of your way toward your total manganese requirement. With 0.5 milligrams of manganese, black tea also beats out brewed coffee, which has 0.1 milligrams per cup.
  9. Potatoes – A medium baked potato has 0.3 grams of manganese, but make sure to eat it with the skin. Along with much of the potato’s manganese content, potato skins have higher levels of fiber, iron, and vitamins C and B6 than the inner flesh.


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