• 1. Oats & Wheat Are Manganese-Rich Foods.
• 2. Garlic Is Effective.
• 3. Spices Like Cloves Are Beneficial.
• 4. Pineapple Is Manganese Enriched.
• 5. Tofu Is A Great Choice.
• 6. Corn Is Antioxidant-Rich.
• 7. Beet Greens Are Healthy.
• 8. Try Nuts Like Pecan.
• 9. Brown Rice Is Gut-Healthy.

Manganese, today, is as important as any other mineral. Foods high in manganese forbid a critical deficiency. So, here’s a list of manganese-rich foods – these promote healthy bone development, enhance the wound healing process, prevent oxidative damage and fasten the metabolism.

Manganese Dosage

Manganese can be taken orally as a supplement or in the form of foods high in manganese. Adult women must consume 1.8mg of manganese whereas men must take 2.3mg of manganese daily. It’s an adequate amount for any healthy person. 

Foods High In Manganese

1. Oats & Wheat Are Manganese-Rich Foods.

If you’re looking for manganese in food, then oats and wheat must be your primary choice. One cup of oats contains about 7mg and wheat contains around 5mg of manganese. Such whole grains are also high in fiber to prevent indigestion, heartburn, craving and other such related issues.

2. Garlic Is Effective.

Garlic is amongst the best foods high in manganese. It possesses antimicrobial as well as anti-nauseatic effects to positively benefit the body. Garlic contains 2.3 milligrams of manganese. So, either add garlic to your cooked food or swallow it raw every morning.

3. Spices Like Cloves Are Beneficial.

Did you know that a teaspoon of cloves alone holds two milligrams of manganese? Ayurveda recommends using cloves for its antifungal as well as antiseptic properties. They also assist in relieving tooth pain.

4. Pineapple Is Manganese Enriched.

Pineapple is a fruit loaded with Vitamin C and bromelain. However, one cup of chopped pineapple contains around 1.5 mg of manganese levels. Manganese in food is the most natural way to fight manganese deficiency.

5. Tofu Is A Great Choice.

If you’re someone who loves dairy, then tofu can be a go-to option. It’s gluten-free as well as low in calories. It is also rich in calcium and iron. In half a cup of tofu, there is around 1.5mg of manganese.

6. Corn Is Antioxidant-Rich.

Foods high in manganese include corn. One cup of corn has 0.8 mg of manganese. It’s also a source of protein as well as antioxidants like lutein and zeaxanthin which are great for eyesight.

7. Beet Greens Are Healthy.

Amongst the best manganese-rich foods are beet greens. These are also rich in vitamins A, C, and K to strengthen your immunity. Vitamin C helps in the synthesis of amino acids like manganese itself.

8. Try Nuts Like Pecan.

Healthy nuts like pecan are best foods high in manganese. These have natural oils that aid better digestion and promote organ healing. One cup contains around 4mg manganese.

9. Brown Rice Is Gut-Healthy.

Manganese in food aids the weight loss process. Therefore, brown rice is beneficial for the same. They’re high in carbohydrates as well as fiber. Brown rice enriched with manganese uses its curative properties to also fasten your metabolism.

Note: Articles on Ayurvedum are solely for the purpose of sharing the goodness of Ayurveda and bringing awareness on natural and healthy living. Please do not substitute it for professional medical advice. Ingredients discussed can interfere with certain medications. So, before using anything to treat yourself, always consult an Ayurveda doctor or practitioner.