Manganese may not be the first nutrient on most people's minds, yet manganese has a vital role to play in your metabolism, bone health, and more. And luckily for you, the sources of the mineral are easily available at any neighborhood grocery store or farmer's market!
The daily value (DV) for manganese is pegged at around 2.3 mg per day. Here's a look at foods that make the cut.
Nuts are a great way to get manganese, not to mention the other nutrients like calcium and B vitamins they pack in. Here's a list of some of the nuts that are richest in manganese. You could use them in your salads, make homemade nut butters to spread on bread, or add them to your baking in cookies, cakes, and breads.
2. Whole Grains
Switching to whole grains is a smart choice for your heart and gut health, and you can also up your manganese game in the bargain. Even a single slice of whole wheat bread can give you a good amount of manganese. Trade in white rice or pasta at mealtimes for pearled barley or use rye flour for your bread and you'll see the manganese numbers adding up.
A cup of pineapple chunks contains 1.53 mg of manganese. So go ahead and dice up some to use in a salsa to go with your mains, or grill some off to dunk in dark chocolate for dessert. Of course, pineapple can be just as delicious treated simply - eaten on its own or whizzed into a juice.
Leafy green vegetables in general are a good source of manganese. Of course, some are much richer in the nutrient than others. Depending on which green you are using, you might want to cook it up with pasta, make a more-ish green soup with it, or rustle up a bright fresh salad of mixed greens with perhaps some orange or lemon dressing or cheese to cut through the leafy flavor.
If tea is your beverage of choice, you have an easy way to get your manganese. Whether your favorite brew is instant tea or home-brewed green or black tea, you stand to get anywhere from 20% to nearly 41% Daily Value of the nutrient from a single cup.
Bananas are a great pick-me-up in the morning or before or after a workout. Eat them plain or add them to a bowl of yogurt or warm oatmeal. If you're up for a little more effort, a batch of banana bread or muffins should find plenty of takers! A cup of mashed bananas has 0.608 mg of manganese, so it is worth the effort.