Manganese is a trace mineral that is present in tiny amounts in the body. It is found mostly in the bones, the liver, kidneys and pancreas. This mineral is crucial for the good condition of your bones and absorbing the vitamins B and C necessary for improving your brain health and protecting you from cancer.
The symptoms for manganese deficiency include vomiting, weakness, dizziness, hearing loss, nausea, and weak hair and nails. Deficiency can even cause paralysis, infertility, seizures and blindness.
Inorder to stay away from these symptoms and protect yourself, incorporate manganese through your diet:
1. Seeds and nuts
*The richest source of manganese are walnuts, hazelnuts, pecans and macadamia nuts. They contain vitamin E, fiber, copper and magnesium.
2. Spinach
*Only 1 cup of spinach contains more than 6 timed of the daily recommended value of vitamin K and more than 2x of vitamin A. Dark leafy vegetables are definitely one of the healthiest foods.
3. Lima beans
*White beans, lima beans, chickpeas, kidney beans and black-eyed beans are high in vitamin C, fiber and magnesium. They are extremely important for your overall health.
4. Tempeh and tofu
*They contain calcium, iron, copper, and omega-3. These are typical vegetarian meat-substitutes which are extremely healthy.
5. Black tea
*It is definitely the easiest way which can help you to get enough manganese. Moreover, it can be very beneficial for the health of your heart and bones as well.
6. Seafood
*Crayfish, mussels, and clams have rich content of manganese, B-vitamins, omega-3, and essential amino acids.
7. Whole Grains
*Bulgar, oatmeal, brown rice, millet, and quinoa can reduce the risk of type 2 diabetes, heart disease, and some types of cancer.
Source: Healthandhealthyliving
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