This is surprising information for you! Do you know the meaning of word manganese? It is a word from the Greek language which means magic! Oregon State University recently stated that the function of manganese is actually magical for our body and it deserves this name.
Manganese consists of antioxidant properties and it is one of the prime mineral required for wound healing, bone development and metabolizing amino acids, carbohydrates, and cholesterol. It is also essential for proper maintenance of bones. It plays vital role in the absorption of vitamins like vitamin C and vitamin B which is necessary to promote brain health and protect us from cancer.
Here are some symptoms and signs of manganese deficiency:
- Weak hair and nails
- Hearing loss
- It can result in blindness, paralysis, infertility, and seizures
In order to avoid all these issues which are a result of manganese deficiency, it is essential to eat manganese rich food and include it in your regular diet.
Crayfish, Mussels, and clams are some of the seafood which is a rich source of manganese. It is healthy for the heart and provides additional beneficial ingredients like omega 3, vitamin B and amino acids.
- Nuts and seeds
Walnuts, hazelnuts, macadamia nuts, and pecans consist of the highest amount of manganese. These nuts are also a rich source of copper, magnesium and vitamin E.
- Whole grains
If you include whole grains in your diet you can get many health benefits like regulation of digestion and ample amount of vitamins and minerals. The whole grains are a rich source of manganese and if you are having whole grains daily then there is no chance of manganese deficiency. The whole grains include oatmeal, brown rice, quinoa, bulgar, and millet. These whole grains also reduce the risk of heart disease, type 2 diabetes and prevent cancer.
- Tofu and tempeh
These meat substitutes for the typical vegetarian meal are healthier than you may think. It is a great source of manganese and also provides minerals like iron, copper, calcium along with omega 3.
- Lima beans
For good health, you should include lima beans like kidney beans, Chickpeas, black-eyed beans and white beans in your diet. These beans consist of high amount of vitamin C, manganese, fiber, and magnesium.
- Black tea
This is interesting that 1 cup of black tea can provide you enough amount of manganese. It is also beneficial for your bones and keeps the heart healthy.
So, that’s it! These are the simple changes you can make in your diet to get rid of manganese deficiency. Share this article with your friends and family members so that they can design their own diet at home to avoid manganese deficiency.