Sue Bedford (MSc Nutritional Therapy)

Manganese is an essential mineral that plays a role in various physiological processes, including bone health, blood sugar regulation, and fertility. While it’s important not to consume excessive amounts of manganese, incorporating manganese-rich foods into your diet can be beneficial.  A balanced diet that includes a variety of foods from different food groups will help you maintain appropriate manganese levels and support your overall health and fertility.

Here are five great manganese-rich foods to pop into your shopping trolley:  

Nuts and Seeds: Nuts and seeds are excellent sources of manganese. Almonds, hazelnuts, pecans, and pumpkin seeds are particularly rich in this mineral. They are also packed with healthy fats and other nutrients.

Whole Grains: Whole grains like brown rice, oats, and whole wheat are good sources of manganese. These grains not only provide manganese but also fibre and other essential nutrients for overall health.

Legumes: Legumes, such as chickpeas, lentils, and black beans, are not only rich in plant-based protein and fibre but also contain significant amounts of manganese.

Spinach: Leafy greens like spinach are another source of manganese. Spinach is a versatile vegetable that can be used in salads, smoothies, or cooked dishes.

Pineapple: Pineapple is a delicious fruit that provides a decent amount of manganese. It can be enjoyed fresh or as a refreshing addition to fruit salads and smoothies.