10 List Foods Contain Manganese, Plus Proven Benefits

List Foods Contain Manganese, Plus Proven Benefits. When we think about high-mineral foods, we will definitely look for calcium or iron. Both indeed are the primary minerals in the body. But there are many types of trace minerals, which generally get less attention because the need for the body is not as much as the two minerals. Besides, when we look for other high-mineral foods such as magnesium and calcium, then we will also find manganese in it, so the lack of manganese is very rare. In 1930, researchers found that our bodies need a small amount of manganese from the food we consume. Since then, it has been established that every adult needs about 15-20 mg of manganese from food.

Benefits and functions of manganese

Manganese has many benefits and functions for our body, for example as an antioxidant. Besides, manganese can also help reduce fatigue levels, prevent osteoporosis, and even improve brain memory.

Manganese is a useful mineral that converts proteins and fats to convert into energy. Manganese also promotes healthy bone growth, helps maintain reproductive health, nerves, and the immune system, and is involved in the regulation of blood sugar. Furthermore, manganese is involved in blood clotting and cartilage formation and lubricating fluid in the joints. Some high-manganese foods include:

1. Hazelnut nuts.

Peanuts are an excellent source of minerals for the body like hazelnuts. Types of nuts generally also contain high protein that can help meet your daily nutritional needs. 100 grams of this kind of ball meets all your daily manganese needs.

2. Sunflower seeds. 

This food is often seen as a source of the mineral body, in addition to providing high in iron, magnesium and vitamin E, sunflower seeds also contain a number of manganese that can help meet your daily manganese needs.

3. Oatmeal. 

Oatmeal is made from grains such as wheat that it contains many essential nutrients including minerals such as manganese. A quarter cup of oatmeal contains approximately 6 mg of manganese. Other grains such as pure bran cereal also include manganese, which is about 2.5 to 2.7 mg in a one-quarter cup.

4. Peanut five. 

Beans are one of the most extended cultivated plants and have become an essential source of vegetable protein throughout the World. Half cup (85 grams) of peanuts contains more than half the amount of manganese requirement per individual.

5. Green vegetables. 

There are many advantages of consuming green vegetables. In addition to providing vitamins, antioxidants, and fiber, green leafy vegetables also contain most of the minerals including manganese. Some vegetable groups such as lettuce, spinach, endive, arugula, broccoli, mustard greens, kale and swiss chard are excellent sources of manganese.

6. Cocoa or chocolate. 

Chocolate is often considered unhealthy because it contains high fat. But dark chocolate made from pure cocoa is a healthy food because it contains high antioxidants and minerals. One serving (100 grams) of cocoa powder or chocolate contains 3.8 mg of manganese, equivalent to 192% of daily manganese requirement.

7. Potato Skin

Potato Skin, maybe most of us do not eat the skin of the potato and peel it to be thrown away. It turned out that the study found that potato skin has five times greater iron than its own vegetables. So now try to eat potatoes with skin.

8. Spinach leaves

Spinach is a vegetable that really helps us to bind iron. With spinach, we can wrap lots of iron, and indeed spinach is known to reduce the symptoms of anemia. So do not hesitate to eat spinach every week. In addition to iron, spinach also contains vitamin A.

9. Fish

One of this seafood is believed to be rich in omega-3 and 6. Baronang fish are known to contain iron as much as 3.8 mg per 100 grams. Selian the sardines also contain 2.5 mg of iron per 100 grams. Salmon is the primary source of protein and omega 3 fatty acids. And do not forget another one that is tuna fish.

10. Dried Fruits

Raisin raisins, pigs, apples, pears, apricots, and peaches are the most frequently dried fruits. But dried fruits that contain lots of iron are raisins and prunes. In ½ cup of raisins there is 1.9 mg of iron, and in 1 cup of plum, there is 1 mg of iron.

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