Healthy Food

Top 10 Manganese Rich Foods

Manganese RIch Foods

The functions in the body that require manganese is nutrient absorption, enzyme functioning, bone development and wound healing. Deficiency of manganese can lead to poor health of the bone, problems in fertility and joint pain. Manganese toxicity can have impact on the neurological system. Some of the health uses of manganese include antioxidant protection, strengthening of bones, anemia, arthritis, reducing pre-menstrual syndrome, alopecia and prevention of epileptic seizures.

Some Of The Foods That Are Rich In Manganese Are Mentioned Here:

Seafood-cooked Mussels

The amount of manganese in 100gms of cooked mussels is 6.8mg, which is equivalent to 340 percent of daily recommended value. Seafood like clams, cooked mussels and crayfish are rich in manganese.

Seafood-Cooked mussels

Nuts-hazel Nuts

Approximately, 5.6mg of manganese is present in 100g of hazelnuts, which is equivalent to 278 percent of daily recommended value. Manganese rich nuts include walnuts, pecans, almonds, macadamia, pistachio and cashews.

Nuts-Hazel nuts

Pumpkin Seeds

100gms of pumpkin seeds consist of 4.5mg of manganese, which is equivalent to 227 percent of daily recommended value. Other seeds that are rich in manganese include sesame seeds, chia seeds, sunflower and flax seeds.

Pumpkin seeds

Whole Wheat Bread

100gms of whole wheat bread consists of 2.1mg of manganese, which is equivalent to 107 percent of daily recommended value. Other bread types that are rich in manganese are whole wheat English muffin, whole wheat roll and whole wheat pita.

Whole wheat bread

Tofu

Firm and raw tofu of 100gms consists of 1.2mg of manganese, which is equivalent to 59 percent of daily recommended value. Tempeh has 54 percent of manganese.

Tofu

Beans- cooked Lima beans

100gms of cooked lima beans consists of 1.3mg of manganese, which is equivalent to 63 percent of daily recommended value. Other types of beans rich in manganese include chick peas, winged beans, white beans, adzuki beans, kidney beans and black-eyed beans.

Beans- cooked Lima beans

Fish – Cooked Bass

100gms of cooked bass consists of 1.1mg of manganese, which is equivalent to 57 percent of daily recommended value. Other fish that are rich in manganese are perch, trout and pike.

Fish

Spinach- cooked

100gms of cooked spinach consists of 0.9mg of manganese, which is equivalent to 47 percent of daily recommended value. Other green vegetables that are rich in manganese are beet greens, frozen spinach, napa cabbage, amaranth leaves and Swiss chard.

Spinach- cooked

Kale

100gms of kale consists of 0.7mg of manganese, which is equivalent to 33 percent of daily recommended value. A cup of chopped kale comprises of 33 calories of fat that weighs 0.6gms.

Kale

Tea

100gms of black brewed tea consists of 0.2mg of manganese, which is equivalent to 11 percent of daily recommended value. Instant tea consists of 47 percent of daily value manganese.

black brewed tea





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