Manganese comes from the Greek work for magic and according to the Oregon State University, it deserves this name.
It has antioxidant properties and it is needed for metabolizing cholesterol, amino acids and carbohydrates, wound healing and bone development. It is essential for strong and healthy bones. It helps the absorption of Vitamin B and C, promotes the brain health and protects against cancer. The symptoms of manganese deficiency are dizziness, vomiting, nausea and weakness as well as weak nails and hair and hearing loss. In the most extreme cases it results in seizures, infertility, blindness and paralysis.

You should eat a manganese-rich food in order to avoid manganese deficiency.


Crayfish, clams and mussels are some of the many types of seafood that is rich in manganese. The seafood is rich in essential amino acids, omega 3 fatty acids and B-vitamins.

*Seeds and nuts*

Macadamia nuts, walnuts, pecans and hazelnuts are among the richest sources of manganese. They are also rich in magnesium, copper and vitamin E.


Spinach is one of the healthiest foods on the planet. Only one cup of spinach has more than two times that daily recommended value of vitamin A and six times of vitamin K.

*Whole grains*

Including whole grains in your diet has many benefits including a healthy dose of manganese. Millet, quinoa, bulgar, oatmeal and brown rice reduce the risk of certain types of cancer, heart disease and type2 diabetes.

*Tempeh and tofu*

These vegetarian substitutes of meat are healthy and rich in manganese. Tofu is a great source of omega 3 fatty acids, iron, copper and calcium.

*Lima beans*

Kidney beans, black-eyed beans, white beans and chickpeas are essential to good health. They are rich in magnesium, vitamin C and fiber.

*Black tea*

A cup of black tea on a daily basis in one of the easiest ways to intake enough manganese in the diet. It is also beneficial to the bones and heart, according to Lifehack.

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