Manganese is a mineral which provides antioxidant properties and is important for wound healing, bone development, metabolizing of carbohydrates, cholesterol, and amino acids. It is essential for strong and healthy bones and is a key to absorption of vitamins like B and C which are necessary for the promotion of brain health and protection against cancer.
If you are deficient of this mineral you can experience eh following symptoms:
- Hearing loss;
- Weak nails and hair.
If the cases are extreme, then this can cause blindness, paralysis, seizures, and infertility.
In order to avoid the dangers caused by manganese deficiency you will have to incorporate it through your diet.
-Seafood. Mussels, clams, and crayfish are just a few of the many types of seafood rich in manganese. Seafood is also a healthy source of B-vitamins, omega 3s, and essential amino acids.
-Nuts and seeds. Hazelnuts, pecans, walnuts, and macadamia nuts are among the highest sources of manganese. Nuts are also fibrous, rich in vitamin E, copper, and magnesium.
-Spinach. Dark green leafy vegetables are some of the healthiest foods on the planet. Just 1 cup of spinach has more –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.
– Tofu and tempeh. These typical vegetarian meat-substitutes are healthier than you may think. In addition to manganese, tofu is a great source of calcium, copper, iron, and omega 3s.
-Lima beans – along with chickpeas, kidney beans, black-eyed beans, and white beans, lima beans are highly important for a good health as they are high in magnesium, vitamin C, and fiber.
-Black tea – enjoying a cup of black tea may be the easiest way to get enough manganese. It is beneficial for the bones and heart, too.