Manganese, though not widely talked about, is an essential mineral that promotes health and well-being.
Ensuring an adequate daily intake means avoiding fatigue and tiredness—common ailments—and reducing the risk of various disorders.
But what exactly is it? It’s a mineral the body needs for many vital functions. It plays a role in energy production, bone formation, and processes that protect against oxidative stress, aging, and the onset of chronic diseases.
What Is Manganese Used For, and Where Can It Be Found?
Manganese, along with calcium and magnesium, contributes to bone health, making it valuable for preventing osteoporosis and other age-related conditions, particularly for women.
It’s also involved in the body’s antioxidant processes. Adequate intake of this nutrient, which the body cannot produce on its own and must obtain through diet, allows for better and slower aging.
Manganese is also crucial for brain health, supporting cognitive function. But where can it be found? Here are the foods rich of this mineral,
What to Eat to Get Plenty of Manganese
Whole Grains
An excellent way to ensure manganese intake is to include foods like brown rice, oats, quinoa, and spelt in your diet. These are great sources of the mineral.
Nuts
Eating nuts at breakfast, as a snack, or simply adding them to salads at lunch or dinner. Nuts, along with other types of shelled nuts like pecans, hazelnuts, and almonds, provide good amounts of manganese.
Chickpeas and Other Legumes
Roasted as a snack, in soups, or as hummus—chickpeas are rich in manganese, as are lentils, peas, and legumes in general. Soybeans and their derivatives, such as tofu, are also good sources.
Spinach
Leafy vegetables like spinach, as well as chard and kale, are rich of this essential mineral and contribute to its daily intake.
Mussels and Clams
To ensure adequate manganese intake, it’s important to include mussels and clams in your diet. Pairing these with seeds like sesame, flax, pumpkin, or sunflower—also good sources of manganese—helps maintain optimal levels of the mineral, promoting physical and mental well-being.
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This article first appeared on Grazia.it – Author: Angela Altomare
