Oct

Manganese

By Davy Russell

Manganese activates enzymes that helps the body utilize biotin, thiamine, vitamin C and choline. Manganese also supports strong bones, helps maintain normal blood sugar levels, a healthy thyroid, nerve health and plays a role in the synthesis of fatty acids and cholesterol.

Manganese Food Sources

Manganese is found in a variety of foods that can be added to green smoothies. To ensure that you get adequate amounts of this mineral in your diet, try to include some of the “Vegetarian Foods” options as well on a daily basis.

SMOOTHIE FOODS

– Pineapple
– Spinach
– Flax seeds
– Clove (dried and ground)
– Cinnamon (ground)
– Romaine lettuce
– Collard greens
– Sesame seeds
– Raspberries
– Turnip greens
– Swiss chard
– Kale
– Maple syrup
– Grapes
– Strawberries
– Blueberries
– Figs
– Carrots

VEGETARIAN FOODS

– Brown rice
– Beans (Garbanzo, pinto, soy, pinto, navy, lima)
– Pumpkin seeds
– Oats
– Walnuts
– Almonds
– Lentils
– Sunflower seeds
– Garlic
– Peanuts
– Summer squash
– Green beans
– Tofu
– Broccoli
– Beets
– Green peas
– Quinoa

Manganese Deficiency

Manganese deficiency is rare but symptoms may include nausea, vomiting, high blood sugar, skin rash, loss of hair color, bone loss, low cholesterol, dizziness, hearing loss and impaired reproductive system.

Manganese Toxicity

Manganese toxicity is not common and usually only happens from dust exposure in industrial environments where manganese is used. Excessive amounts of manganese can inhibit the absorption of iron, copper and zinc.