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Foods With Manganese: The 5 Best Sources

Manganese is important for energy production and the immune system. But which foods are particularly rich in this important trace element? These foods are particularly high in manganese.

Manganese ensures smooth energy production in the body and protects our immune system from harmful substances. Although a manganese deficiency is extremely rare, care should be taken to ensure an adequate supply of the trace element. These 5 foods contain a particularly large amount of manganese.

1. Wheat dress as a plant food rich in manganese

Wheat bran is a rather unknown food. It is a “waste product” from flour production and is often underestimated. The food contains a lot of manganese and many other vitamins, minerals, and trace elements. Wheat bran is also considered a good source of fiber.

With 13 milligrams of manganese per 100 grams, it is the most manganese-rich plant food. Whether in your favorite muesli or on crispbread, it is hard to imagine a healthy diet without wheat bran.

2. Hazelnuts are rich in manganese

The hazelnut is full of valuable ingredients. The manganese content of just ten grams of hazelnut kernels – which corresponds to around three to four pieces – covers the daily requirement of an adult. There are 6.18 milligrams of manganese per 100 grams.

In addition, the little power packs provide a good portion of vitamin E and healthy fats. However, those who pay attention to their shape should only consume this food in moderation. Due to the high-fat content, hazelnuts also have a lot of calories: around 630 per 100 grams.

3. Oatmeal as a manganese-rich breakfast

Whether hearty or tender: oat flakes are a pleasure in every variation. A portion of oatmeal (about 30 grams) provides a whopping 1.5 milligrams of manganese. Extrapolated to 100 grams, that is 5 milligrams of manganese.

Oatmeal with lots of protein, unsaturated fatty acids, and a variety of vitamins, minerals, and trace elements ensures a good start to the day. And there is a bonus on top of that: Thanks to their high fiber content, oatmeal is one of the foods that keep you full for a particularly long time. The perfect breakfast.

4. Kale supplies the body with manganese

Kale with its large amount of nutrients is the green powerhouse par excellence. In addition to plenty of vitamin C – more than twice that of a lemon – 100 grams of kale also provide 550 micrograms of manganese.

There are almost no limits to the imagination when preparing this versatile food: kale tastes good in the well-known stew with Mettwurst or Kasseler, as well as in green smoothies or as a raw vegetable in a salad with oranges. Incidentally, the ruffled leaves are even available in the off-season as a deep-frozen version.

5. Broccoli as a manganese-rich vegetable

Thanks to the Italians, broccoli (Italian for “cabbage sprouts”) has spread all over the world. The low-calorie vegetable is highly regarded as one of the healthiest foods we know.

In addition to cancer-inhibiting mustard oils and minerals such as calcium and magnesium, broccoli also contains 470 micrograms of manganese per 100 grams. The cruciferous vegetable is in season from June to November but is now available all year round.

Anyone who eats these five foods supplies the body with a high proportion of manganese.

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Written by Dave Parker

I am a food photographer and recipe writer with more than 5 years of experience. As a home cook, I have published three cookbooks and had many collaborations with international and domestic brands. Thanks to my experience in cooking, writing and photographing unique recipes for my blog you will get great recipes for lifestyle magazines, blogs, and cookbooks. I have extensive knowledge of cooking savory and sweet recipes that will tickle your taste buds and will please even the pickiest crowd.

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