Various nuts like hazelnuts, pecans, almonds, and walnuts are excellent sources of manganese. They not only provide manganese but also offer healthy fats, proteins, and other essential nutrients.
Pumpkin seeds, sesame seeds, flaxseeds, and chia seeds are rich in manganese. They are versatile and can be easily incorporated into meals, salads, or used as toppings for added nutrients.
Whole grains such as brown rice, oats, barley, quinoa, and whole wheat are good sources of manganese. They are also rich in fiber, providing additional health benefits for digestion and heart health.
Beans and legumes like chickpeas, lentils, black beans, and kidney beans are high in manganese. They are not only a great source of manganese but also offer protein, fiber, and various vitamins and minerals.
Dark leafy greens like spinach, kale, and Swiss chard contain manganese. These greens are nutrient powerhouses, providing manganese along with vitamins A, C, and K, as well as iron and calcium.
Some types of tea, especially black tea, contain notable amounts of manganese. This makes it a simple way to add manganese to your diet, though the quantity can vary based on brewing time and tea type.
Certain types of seafood, such as mussels, clams, and crayfish, are good sources of manganese. They provide not only manganese but also protein and omega-3 fatty acids.
Soy-based products like tofu and tempeh contain manganese. They are also rich in protein and make excellent meat substitutes for vegetarians and vegans.