MANGANESE MINERAL HEALTH BENEFITS, DEFICIENCY AND RICH FOODS

Posted in MINERALS HEALTH BENEFITS, DEFICIENCY AND RICH FOODS

MANGANESE HEALTH BENEFITS:

·        Healthy Bones

·        Free Radicals

·        Manganese has also exhibited efficiency in controlling the level of sugar in human blood.

·        Low levels of manganese can act as a trigger for epileptic seizures.

·        Regulation of the body’s metabolism is one of the vital functions of manganese.

·        Manganese is a widely known remedy for sprains as well as inflammation as it helps in increasing the level of superoxide dismutase.

·        Preventing Osteoporosis

·        Alleviating PMS syndrome

·        Thyroid Health

·        Manganese helps absorb vital vitamins like vitamin B and E and minerals like magnesium.

·        Manganese is essential for the healthy functioning of the brain and it is also used to treat specific nervous disorders.

·        Manganese aids in regulating glucose metabolism in the human body.

·        Manganese is a mineral, which is helpful in maintaining the functioning of the digestive track.

MANGANESE DEFICIENCY:

·        Dermatitis

·        Problems metabolizing carbohydrates

·        Poor memory

·        Nervous irritability

·        Ataxia

·        Fatigue

·        Blood sugar problems

·        Some types of schizophrenia

·        Heavy menstrual periods

·        Lowered threshold for fits in epileptics

·        Fragile bones

·        Joint problems

·        Poor wound healing

·        Skin problems

MANGANESE RICH FOODS:

Cloves

Oats

Brown Rice

Garbanzo Beans

Spinach

Pineapple

Raspberries

Collard Greens

Cinnamon

Black Pepper

Beet Greens

Swiss Chard

Strawberries

Kale

Turnip Greens

Mustard Greens

Summer Squash

Turmeric

Sea Vegetables

Garlic

Basil

Bok Choy

Pumpkin Seeds

Tempeh

Rye

Soybeans

Tofu

Barley

Quinoa

Wheat

Walnuts

Sweet Potato

Lentils

Lima Beans

Navy Beans

Sesame Seeds

Green Peas

Buckwheat

Beets

Almonds

Blueberries

Winter Squash

Cranberries

Green Beans

Brussels Sprouts

Flaxseeds

Cabbage

Broccoli

Asparagus

Leeks

Tomatoes

Fennel

Cauliflower

Romaine Lettuce

Miso

Cumin

Mushrooms

Oregano

Mustard Seeds

Celery

Dried Peas

Pinto Beans

Black Beans

Kidney Beans

Peanuts

Sunflower Seeds

Cashews

Millet

Potatoes

Banana

Onions

Carrots

Shiitake Mushrooms

Corn

Eggplant

Bell Peppers

Peppermint

Soy Sauce

Chili Peppers

Cucumber

Thyme

Kiwifruit

Figs

Dill 

Parsley

FOOD

SERVING SIZE

AMOUNT

DRI/DV

RECIPE

Cloves

2 tsp

2.53 mg

127%

Recipe

Oats

0.25 cup

1.92 mg

96%

Recipe

Brown Rice

1 cup

1.76 mg

88%

Recipe

Garbanzo Beans

1 cup

1.69 mg

85%

Recipe

Spinach

1 cup

1.68 mg

84%

Recipe

Pineapple

1 cup

1.53 mg

77%

Recipe

Collard Greens

1 cup

0.97 mg

49%

Recipe

Cinnamon

2 tsp

0.91 mg

46%

Recipe

Raspberries

1 cup

0.82 mg

41%

Recipe

Black Pepper

2 tsp

0.74 mg

37%

Recipe

Beet Greens

1 cup

0.74 mg

37%

Recipe

Swiss Chard

1 cup

0.58 mg

29%

Recipe

Strawberries

1 cup

0.56 mg

28%

Recipe

Kale

1 cup

0.54 mg

27%

Recipe

Turnip Greens

1 cup

0.49 mg

25%

Recipe

Mustard Greens

1 cup

0.38 mg

19%

Recipe

Summer Squash

1 cup

0.38 mg

19%

Recipe

Turmeric

2 tsp

0.34 mg

17%

Recipe

Sea Vegetables

1 TBS

0.31 mg

16%

Recipe

Garlic

6 cloves

0.30 mg

15%

Recipe

Basil

0.50 cup

0.24 mg

12%

Recipe

Bok Choy

1 cup

0.24 mg

12%

Recipe

Pumpkin Seeds

0.25 cup

1.47 mg

74%

Recipe

Tempeh

4 oz

1.46 mg

73%

Recipe

Rye

0.33 cup

1.44 mg

72%

Recipe

Soybeans

1 cup

1.42 mg

71%

Recipe

Tofu

4 oz

1.34 mg

67%

Recipe

Barley

0.33 cup

1.19 mg

60%

Recipe

Quinoa

0.75 cup

1.17 mg

59%

Recipe

Wheat

1 cup

1.11 mg

56%

Recipe

Walnuts

0.25 cup

1.02 mg

51%

Recipe

Sweet Potato

1 cup

0.99 mg

50%

Recipe

Lentils

1 cup

0.98 mg

49%

Recipe

Lima Beans

1 cup

0.97 mg

49%

Recipe

Navy Beans

1 cup

0.96 mg

48%

Recipe

Sesame Seeds

0.25 cup

0.89 mg

45%

Recipe

Green Peas

1 cup

0.72 mg

36%

Recipe

Buckwheat

1 cup

0.68 mg

34%

Recipe

Beets

1 cup

0.55 mg

28%

Recipe

Almonds

0.25 cup

0.53 mg

27%

Recipe

Blueberries

1 cup

0.50 mg

25%

Recipe

Winter Squash

1 cup

0.38 mg

19%

Recipe

Cranberries

1 cup

0.36 mg

18%

Recipe

Green Beans

1 cup

0.36 mg

18%

Recipe

Brussels Sprouts

1 cup

0.35 mg

18%

Recipe

Flaxseeds

2 TBS

0.35 mg

18%

Recipe

Cabbage

1 cup

0.33 mg

17%

Recipe

Broccoli

1 cup

0.30 mg

15%

Recipe

Asparagus

1 cup

0.28 mg

14%

Recipe

Leeks

1 cup

0.26 mg

13%

Recipe

Tomatoes

1 cup

0.21 mg

11%

Recipe

Fennel

1 cup

0.17 mg

9%

Recipe

Cauliflower

1 cup

0.16 mg

8%

Recipe

Romaine Lettuce

2 cups

0.15 mg

8%

Recipe

Miso

1 TBS

0.15 mg

8%

Recipe

Cumin

2 tsp

0.14 mg

7%

Recipe

Mushrooms

1 cup

0.10 mg

5%

Recipe

Oregano

2 tsp

0.10 mg

5%

Recipe

Mustard Seeds

2 tsp

0.10 mg

5%

Recipe

Celery

1 cup

0.10 mg

5%

Recipe

Dried Peas

1 cup

0.78 mg

39%

Recipe

Pinto Beans

1 cup

0.77 mg

39%

Recipe

Black Beans

1 cup

0.76 mg

38%

Recipe

Kidney Beans

1 cup

0.76 mg

38%

Recipe

Peanuts

0.25 cup

0.71 mg

36%

Recipe

Sunflower Seeds

0.25 cup

0.68 mg

34%

Recipe

Cashews

0.25 cup

0.66 mg

33%

Recipe

Millet

1 cup

0.47 mg

24%

Recipe

Potatoes

1 cup

0.38 mg

19%

Recipe

Banana

1 medium

0.32 mg

16%

Recipe

Onions

1 cup

0.32 mg

16%

Recipe

Carrots

1 cup

0.17 mg

9%

Recipe

Shiitake Mushrooms

0.50 cup

0.15 mg

8%

Recipe

Corn

1 each

0.13 mg

7%

Recipe

Eggplant

1 cup

0.11 mg

6%

Recipe

Bell Peppers

1 cup

0.10 mg

5%

Recipe

Peppermint

2 TBS

0.09 mg

5%

Recipe

Soy Sauce

1 TBS

0.09 mg

5%

Recipe

Chili Peppers

2 tsp

0.09 mg

5%

Recipe

Cucumber

1 cup

0.08 mg

4%

Recipe

Thyme

2 TBS

0.08 mg

4%

Recipe

Kiwifruit

1 2 inches

0.07 mg

4%

Recipe

Figs

1 medium

0.06 mg

3%

Recipe

Dill

0.50 cup

0.06 mg

3%

Recipe

Parsley

0.50 cup

0.05 mg

3%

Recipe

 

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