Manganese is a mineral that provides antioxidant properties and is important for wound healing, bone development, metabolism of carbohydrates, cholesterol and amino acids. This mineral is essential for strong, healthy bones, and is a key to the absorption of vitamins like B and C that are necessary for the promotion of brain health and cancer protection.
If you are deficient in this mineral may experience eh following:
- Hearing loss;
- weak nails and hair.
If cases are extreme, then this can cause blindness, paralysis, convulsions, and infertility.
In order to avoid the dangers caused by manganese deficiency that will have to incorporate through your diet.
- Seeds and Nuts – the highest source of manganese contain nuts, walnuts, hazelnuts and macadamia nuts. Also they contain magnesium, copper, vitamin E, and fiber.
- Beans – along with chickpeas, beans, black-eyed beans and white beans, lima beans are very important for good health because they are rich in magnesium, vitamin C and fiber.
- spinach – a cup of spinach contains more than 2 times the recommended daily value of vitamin A and are 6 times of vitamin K. This makes dark green leafy vegetables some foods more healthy on the planet.
- The tempeh and tofu – in addition to manganese, these foods are rich in omega 3s, copper, iron and calcium. These are typical as a substitute for meat that vegetarians are very healthy.
- Tea Black – enjoying a cup of black tea may be the easiest way to get enough manganese. It is beneficial for bone and heart, too.
- Seafood -. Clams, mussels and crayfish are the richest source of manganese, but are also rich in essential amino acids, omega 3 and vitamins B
- Whole grains -. Brown rice, oats, quinoa, bulgur, millet and reduce the risk of heart disease, some cancers and type 2 diabetes