How to Increase Your Manganese Intake
To boost manganese levels in your body, focus on consuming the following foods:
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Black tea, which can provide energy and contains significant amounts of manganese.
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Legumes, especially beans and broad beans. They are excellent sources of manganese and also provide vitamin C and fiber.
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Tofu, a plant-based protein rich in manganese, iron, calcium, and omega-3 fatty acids.
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Whole grains, particularly oats, rice, and quinoa, which also support heart health and help regulate blood sugar levels.
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Spinach, which provides good amounts of manganese as well as vitamins A and K—even one serving per day can be beneficial.
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Nuts, which offer fiber, magnesium, manganese, vitamin E, and copper.
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Fish and shellfish, which provide manganese along with amino acids, omega-3 fatty acids, and B vitamins.
