What are good food sources for manganese?

Manganese is an essential mineral that plays a role in many bodily functions, including bone formation, metabolism, and antioxidant defense. Here are some good food sources of manganese:

Plant-Based Sources:

* Nuts and Seeds: Almonds, cashews, pecans, pumpkin seeds, sunflower seeds, and pine nuts.

* Legumes: Kidney beans, lentils, black beans, and chickpeas.

* Whole Grains: Brown rice, oats, quinoa, and whole-wheat bread.

* Tea: Green tea and black tea.

* Fruits: Pineapple, raspberries, blueberries, strawberries, and mangoes.

* Vegetables: Spinach, broccoli, kale, sweet potatoes, and carrots.

Animal-Based Sources:

* Organ meats: Liver and kidney.

* Shellfish: Oysters and clams.

* Poultry: Chicken and turkey.

Other Sources:

* Dark chocolate: Contains manganese, but also high in sugar and fat, so moderation is key.

* Coffee: Contains manganese, but also caffeine and other compounds.

Tips for Maximizing Manganese Intake:

* Choose whole grains over refined grains: Whole grains are a better source of manganese than refined grains.

* Include legumes in your diet: Legumes are a good source of manganese and other nutrients.

* Eat a variety of fruits and vegetables: Fruits and vegetables offer a good balance of nutrients, including manganese.

Note: It's important to note that excessive manganese intake can be harmful. The recommended daily intake for adults is 2.3 mg for men and 1.8 mg for women.

Consult a healthcare professional if you have any concerns about your manganese intake or are considering dietary changes.