6 Healthy Foods That are High in Manganese

Manganese, an essential nutrient, plays a crucial role in maintaining your health. Despite its importance, manganese often takes a backseat to other more prominent nutrients, receiving less attention. In this article, we present a comprehensive guide on high-manganese foods and how to ensure an adequate intake of this essential nutrient. We will also delve into the significance of manganese for your well-being, methods to assess your manganese intake, strategies to increase it, available supplements, and potential interactions with medications.

Manganese, classified as a trace mineral, predominantly resides in the bones, kidneys, liver, and pancreas. This mineral is instrumental in facilitating the formation of connective tissues, bones, and sex hormones. Additionally, it plays a pivotal role in calcium absorption, blood sugar regulation, and contributes to carbohydrate and fat metabolism.

Furthermore, manganese is indispensable for the optimal functioning of the brain and nervous system, serving as a protective factor against conditions such as osteoporosis and inflammation.

Most importantly, manganese is a vital component in numerous bodily functions, including the production of digestive enzymes, the absorption of nutrients, fortifying the immune system, and promoting healthy bone development.

# Oats

In addition to being an abundant source of manganese, oats are also renowned for their high levels of antioxidants and the super-fiber beta-glucan, potentially offering benefits for combating metabolic syndrome and obesity.

Oats stand out as a top choice for a wholesome breakfast, contributing to the reduction of blood cholesterol levels and the enhancement of overall heart health.

Incorporating Oats into Your Dietary Routine:

Begin your day with a nourishing bowl of oats for breakfast. For added nutrition, consider enhancing your morning meal with fruits such as blackberries, blueberries, grapes, and kiwi.

# Wheat

In this context, we are referring to whole wheat rather than the refined version. Whole wheat is a rich source of dietary fiber, which plays a vital role in regulating blood sugar and blood pressure levels, making it beneficial for both heart health and abdominal well-being. Moreover, whole wheat also contains lutein, an antioxidant with significance for maintaining good eye health.

Incorporating Whole Wheat into Your Diet:

Opt for whole wheat bread toast as part of your breakfast. For added nutritional value, consider spreading peanut butter and accompanying it with a bowl of fruit. Another delectable and wholesome option is to create a whole wheat bread sandwich, incorporating eggs and greens like collard greens, mustard greens, or Swiss chard. You can also explore bread varieties containing sesame seeds or sunflower seeds for a delightful twist.

# Pecans

Additionally, they boast an abundance of B vitamins that serve to improve cognitive function and bolster cellular metabolism. These vitamins also contribute to the production of red blood cells.

Ways to Incorporate Them Into Your Diet:

Consider incorporating a morning routine of enjoying a small handful of raw pecans alongside your breakfast. Alternatively, you can enhance the nutritional value of your evening smoothie by adding chopped pecans. If you prefer variety, you can also include hazelnuts, macadamia nuts, almonds, or walnuts, as they are likewise rich in manganese.

# Soybeans

Apart from being rich in manganese, soybeans serve as an exceptional source of plant-based protein. Consuming soy protein has been associated with a modest reduction in cholesterol levels.

Furthermore, soybeans boast notable amounts of both soluble and insoluble fibers, promoting digestive health and potentially offering protection against serious conditions such as colon cancer.

Incorporating Soybeans into Your Diet:

You can introduce textured soy protein into your meals, such as soups and lentil stews. Another option is to enjoy it in the form of tempeh. However, exercise caution regarding soybean consumption if you have thyroid issues, especially hypothyroidism, as soy has been observed to have an impact on thyroid function.

# Rye

Rye is often touted as a healthier alternative to wheat, offering a range of superior health benefits. It surpasses wheat in terms of its fiber content, making it particularly effective in appetite control and inflammation management. Additionally, rye flour contains less gluten compared to whole wheat flour, which can be advantageous for individuals with gluten intolerance.

Furthermore, the insoluble fiber present in rye contributes to a reduced risk of developing gallstones.

Incorporating Rye into Your Dietary Routine:

To introduce rye into your diet, consider including rye bread as a part of your breakfast. Rye is also available in the form of rye flakes, which can be blended into your morning smoothie. For added nutrition and flavor, try combining it with dried figs.

# Barley

Barley is abundant in essential minerals like selenium, niacin, and iron, all of which play vital roles in maintaining proper bodily functions. Additionally, barley serves as a notable source of dietary fiber, the advantages of which are well-recognized.

Moreover, barley contains antioxidants known as lignans, which have often been associated with a reduced risk of cancer and heart disease. These lignans work to mitigate inflammation, a contributing factor to the development of these health conditions.

Incorporating Barley into Your Diet:

One of the most effective ways to include barley in your diet is by adding it to your evening soup. Alternatively, you can cook barley and enjoy it with a dash of milk or your preferred dairy products, along with a drizzle of honey for breakfast, which pairs excellently with oatmeal.