Minerals are inorganic substances that are essential for a wide range of bodily functions. They are required for proper development, growth, and maintenance of tissues, as well as the regulation of various physiological processes such as fluid balance, nerve function, and energy production. Here are some of the most important minerals for the body:
Calcium: Calcium is essential for strong bones and teeth. It also plays a key role in muscle function, nerve transmission, and blood clotting.
Iron: Iron is necessary for the production of hemoglobin, which carries oxygen in the blood. It also plays a role in the immune system and the metabolism of energy.
Magnesium: Magnesium is involved in over 300 enzymatic reactions in the body. It is important for muscle and nerve function, energy metabolism, and bone health.
Potassium: Potassium is crucial for maintaining fluid balance in the body. It also helps regulate blood pressure and supports proper muscle and nerve function.
Zinc: Zinc is involved in the production of DNA and RNA, as well as the functioning of the immune system. It also plays a role in wound healing and cell division.
Sodium: Sodium is important for maintaining proper fluid balance and blood pressure. It also plays a role in muscle and nerve function.
Phosphorus: Phosphorus is necessary for the formation of bones and teeth. It also plays a role in energy metabolism and the regulation of cell function.
Selenium: Selenium is an important antioxidant that helps protect cells from damage. It also plays a role in the immune system and the regulation of thyroid function.
Copper: Copper is necessary for the production of red blood cells and the proper functioning of the immune system. It also plays a role in energy metabolism and the maintenance of connective tissues.
Manganese: Manganese is involved in the metabolism of carbohydrates, amino acids, and cholesterol. It also plays a role in bone formation and wound healing.
It is important to maintain a balanced diet that includes a variety of nutrient-rich foods to ensure an adequate intake of these important minerals. While some people may require supplements for specific health conditions, it is generally recommended to obtain nutrients from whole foods rather than relying on supplements.
15 foods with calcium sources
Calcium is an essential mineral required for bone health and many other bodily functions. It is particularly important for children and adolescents, pregnant and breastfeeding women, and older adults. While dairy products are a well-known source of calcium, there are many other foods that are rich in calcium as well. Here are 15 foods that are excellent sources of calcium:
Dairy products: Milk, cheese, and yogurt are all high in calcium. One cup of milk provides around 300mg of calcium, while one ounce of cheese provides around 200mg.
Leafy greens: Dark, leafy greens such as kale, collard greens, and spinach are great sources of calcium. One cup of cooked kale provides around 175mg of calcium.
Sardines: Sardines are a great source of calcium as well as omega-3 fatty acids. One can of sardines provides around 350mg of calcium.
Tofu: Tofu is made from soybeans and is a great source of calcium. One half-cup of tofu provides around 250mg of calcium.
Almonds: Almonds are high in calcium as well as healthy fats and protein. One ounce of almonds provides around 75mg of calcium.
Fortified foods: Many foods such as plant-based milk, breakfast cereals, and orange juice are fortified with calcium. Check the label to see how much calcium is added.
Canned fish: Canned fish such as salmon and shrimp are high in calcium. One can of salmon provides around 180mg of calcium.
Sesame seeds: Sesame seeds are a good source of calcium as well as other minerals. One tablespoon of sesame seeds provides around 90mg of calcium.
Broccoli: Broccoli is a healthy vegetable that is high in calcium. One cup of cooked broccoli provides around 45mg of calcium.
Bok choy: Bok choy is a type of Chinese cabbage that is high in calcium. One cup of cooked bok choy provides around 150mg of calcium.
Figs: Figs are a sweet fruit that is also high in calcium. One dried fig provides around 13mg of calcium.
Beans: Many types of beans are high in calcium, including navy beans, pinto beans, and black-eyed peas. One cup of cooked navy beans provides around 130mg of calcium.
Quinoa: Quinoa is a grain that is high in protein and other nutrients, including calcium. One cup of cooked quinoa provides around 80mg of calcium.
Chia seeds: Chia seeds are a great source of calcium as well as healthy fats and fiber. One tablespoon of chia seeds provides around 77mg of calcium.
Amaranth: Amaranth is a grain that is high in protein and other nutrients, including calcium. One cup of cooked amaranth provides around 115mg of calcium.
It is important to include a variety of calcium-rich foods in your diet to ensure you are getting enough of this essential mineral. If you are unable to get enough calcium from your diet alone, talk to your healthcare provider about whether a calcium supplement may be appropriate for you.
Foods with iron sources
Iron is an essential mineral that plays a vital role in the production of red blood cells and oxygen transport throughout the body. Iron is particularly important for pregnant and menstruating women, as well as for infants, young children, and adolescents. Here are foods that are excellent sources of iron:
Red meat: Beef, lamb, and pork are high in iron. One 3-ounce serving of beef provides around 2-3mg of iron.
Poultry: Chicken and turkey are good sources of iron as well. One 3-ounce serving of chicken provides around 1mg of iron.
Fish: Many types of fish, including salmon, tuna, and sardines, are high in iron. One can of sardines provides around 2mg of iron.
Beans: Beans are a good source of iron, especially kidney beans, chickpeas, and lentils. One cup of cooked kidney beans provides around 4mg of iron.
Tofu: Tofu is a good source of iron for vegetarians and vegans. One half-cup of tofu provides around 3mg of iron.
Fortified cereals: Many breakfast cereals are fortified with iron. Check the label to see how much iron is added.
Spinach: Spinach is a leafy green vegetable that is high in iron. One cup of cooked spinach provides around 6mg of iron.
Swiss chard: Swiss chard is another leafy green vegetable that is high in iron. One cup of cooked Swiss chard provides around 4mg of iron.
Quinoa: Quinoa is a grain that is high in protein and other nutrients, including iron. One cup of cooked quinoa provides around 2.8mg of iron.
Pumpkin seeds: Pumpkin seeds are a good source of iron as well as other minerals. One ounce of pumpkin seeds provides around 1.6mg of iron.
Broccoli: Broccoli is a healthy vegetable that is high in iron. One cup of cooked broccoli provides around 1mg of iron.
Dark chocolate: Dark chocolate is a good source of iron as well as antioxidants. One ounce of dark chocolate provides around 2mg of iron.
Prunes: Prunes are a sweet fruit that is also high in iron. One cup of dried prunes provides around 3mg of iron.
Oysters: Oysters are a good source of iron as well as other minerals. Six medium-sized oysters provide around 4mg of iron.
It is important to include a variety of iron-rich foods in your diet to ensure you are getting enough of this essential mineral. If you are unable to get enough iron from your diet alone, talk to your healthcare provider about whether an iron supplement may be appropriate for you.
Foods with magnesium sources
Magnesium is an important mineral that plays a role in many bodily functions, including muscle and nerve function, blood sugar control, and blood pressure regulation. Here are foods that are excellent sources of magnesium:
Spinach: Spinach is a leafy green vegetable that is high in magnesium. One cup of cooked spinach provides around 157mg of magnesium.
Almonds: Almonds are a great source of magnesium as well as other nutrients such as vitamin E. One ounce of almonds provides around 80mg of magnesium.
Avocado: Avocado is a fruit that is high in magnesium as well as healthy fats. One medium avocado provides around 58mg of magnesium.
Black beans: Black beans are a good source of magnesium as well as protein and fiber. One cup of cooked black beans provides around 120mg of magnesium.
Edamame: Edamame is a soybean that is high in magnesium as well as protein. One cup of cooked edamame provides around 100mg of magnesium.
Whole wheat bread: Whole wheat bread is a good source of magnesium as well as other nutrients such as fiber. One slice of whole wheat bread provides around 23mg of magnesium.
Brown rice: Brown rice is a healthy grain that is high in magnesium as well as fiber. One cup of cooked brown rice provides around 84mg of magnesium.
Cashews: Cashews are a nut that is high in magnesium as well as other nutrients such as protein and healthy fats. One ounce of cashews provides around 74mg of magnesium.
Tofu: Tofu is a soy-based food that is high in magnesium as well as protein. One half-cup of tofu provides around 37mg of magnesium.
Bananas: Bananas are a fruit that is high in magnesium as well as other nutrients such as potassium. One medium banana provides around 32mg of magnesium.
Quinoa: Quinoa is a grain that is high in protein and other nutrients, including magnesium. One cup of cooked quinoa provides around 118mg of magnesium.
Pumpkin seeds: Pumpkin seeds are a good source of magnesium as well as other minerals. One ounce of pumpkin seeds provides around 150mg of magnesium.
Yogurt: Yogurt is a dairy product that is high in magnesium as well as protein and other nutrients. One cup of plain yogurt provides around 47mg of magnesium.
Dark chocolate: Dark chocolate is a good source of magnesium as well as antioxidants. One ounce of dark chocolate provides around 64mg of magnesium.
Salmon: Salmon is a fish that is high in magnesium as well as omega-3 fatty acids. One 3-ounce serving of salmon provides around 26mg of magnesium.
It’s important to include a variety of magnesium-rich foods in your diet to ensure you are getting enough of this essential mineral. If you are unable to get enough magnesium from your diet alone, talk to your healthcare provider about whether a magnesium supplement may be appropriate for you.
Foods with Potassium sources
Potassium is an essential mineral that plays a key role in many bodily functions, including muscle and nerve function, blood pressure regulation, and fluid balance. Here are 15 foods that are excellent sources of potassium:
Sweet potatoes: Sweet potatoes are a root vegetable that is high in potassium as well as fiber and vitamins. One medium-sized sweet potato provides around 542mg of potassium.
Spinach: Spinach is a leafy green vegetable that is high in potassium as well as other nutrients such as iron and vitamin C. One cup of cooked spinach provides around 839mg of potassium.
Bananas: Bananas are a fruit that is high in potassium as well as other nutrients such as vitamin C and fiber. One medium-sized banana provides around 422mg of potassium.
Avocado: Avocado is a fruit that is high in potassium as well as healthy fats. One medium-sized avocado provides around 708mg of potassium.
White beans: White beans are a good source of potassium as well as protein and fiber. One cup of cooked white beans provides around 829mg of potassium.
Acorn squash: Acorn squash is a winter squash that is high in potassium as well as fiber and other nutrients. One cup of cooked acorn squash provides around 896mg of potassium.
Yogurt: Yogurt is a dairy product that is high in potassium as well as protein and other nutrients. One cup of plain yogurt provides around 573mg of potassium.
Salmon: Salmon is a fish that is high in potassium as well as omega-3 fatty acids. One 3-ounce serving of salmon provides around 326mg of potassium.
Dried apricots: Dried apricots are a good source of potassium as well as fiber and other nutrients. One cup of dried apricots provides around 1,511mg of potassium.
Tomato paste: Tomato paste is a concentrated source of potassium as well as other nutrients such as vitamin C. One quarter cup of tomato paste provides around 664mg of potassium.
Orange juice: Orange juice is a fruit juice that is high in potassium as well as vitamin C. One cup of orange juice provides around 496mg of potassium.
Beet greens: Beet greens are a leafy green vegetable that is high in potassium as well as other nutrients such as iron and calcium. One cup of cooked beet greens provides around 1,309mg of potassium.
Cantaloupe: Cantaloupe is a fruit that is high in potassium as well as other nutrients such as vitamin C. One cup of cubed cantaloupe provides around 427mg of potassium.
Carrots: Carrots are a root vegetable that is high in potassium as well as other nutrients such as vitamin A. One cup of cooked carrots provides around 407mg of potassium.
Kiwi: Kiwi is a fruit that is high in potassium as well as other nutrients such as vitamin C. One medium-sized kiwi provides around 252mg of potassium.
It’s important to include a variety of potassium-rich foods in your diet to ensure you are getting enough of this essential mineral. If you have a medical condition that affects your potassium levels, talk to your healthcare provider about whether you need to make any specific dietary changes.
Foods with zinc sources
Zinc is an essential mineral that is necessary for many bodily functions, including immune system function, wound healing, and DNA synthesis. Here are 15 foods that are excellent sources of zinc:
Oysters: Oysters are a type of shellfish that are very high in zinc. Six medium-sized oysters provide around 32mg of zinc.
Beef: Beef is a good source of zinc as well as protein and other nutrients. One 3-ounce serving of beef provides around 4.5mg of zinc.
Pumpkin seeds: Pumpkin seeds are a good source of zinc as well as fiber and healthy fats. One ounce of pumpkin seeds provides around 2.2mg of zinc.
Lentils: Lentils are a type of legume that is high in zinc as well as fiber and protein. One cup of cooked lentils provides around 2.5mg of zinc.
Cashews: Cashews are a type of nut that is high in zinc as well as healthy fats. One ounce of cashews provides around 1.6mg of zinc.
Chickpeas: Chickpeas, also known as garbanzo beans, are a type of legume that is high in zinc as well as protein and fiber. One cup of cooked chickpeas provides around 2.5mg of zinc.
Pork: Pork is a good source of zinc as well as protein and other nutrients. One 3-ounce serving of pork provides around 2.9mg of zinc.
Yogurt: Yogurt is a dairy product that is high in zinc as well as protein and other nutrients. One cup of plain yogurt provides around 1.6mg of zinc.
Mushrooms: Mushrooms are a type of fungus that is high in zinc as well as other nutrients such as vitamin D. One cup of sliced mushrooms provides around 0.9mg of zinc.
Chicken: Chicken is a good source of zinc as well as protein and other nutrients. One 3-ounce serving of chicken provides around 0.9mg of zinc.
Quinoa: Quinoa is a type of grain that is high in zinc as well as fiber and protein. One cup of cooked quinoa provides around 1.2mg of zinc.
Spinach: Spinach is a leafy green vegetable that is high in zinc as well as other nutrients such as iron and vitamin C. One cup of cooked spinach provides around 1.4mg of zinc.
Dark chocolate: Dark chocolate is a type of chocolate that is high in zinc as well as antioxidants. One ounce of dark chocolate provides around 0.9mg of zinc.
Almonds: Almonds are a type of nut that is high in zinc as well as healthy fats. One ounce of almonds provides around 0.9mg of zinc.
Eggs: Eggs are a good source of zinc as well as protein and other nutrients. One large egg provides around 0.5mg of zinc.
Including a variety of zinc-rich foods in your diet is important to ensure you are getting enough of this essential mineral. If you have a medical condition that affects your zinc levels, talk to your healthcare provider about whether you need to make any specific dietary changes.
Foods with sodium sources
Sodium is an essential mineral that is necessary for many bodily functions, including maintaining proper fluid balance and nerve function. However, consuming too much sodium can lead to high blood pressure and other health problems. Here are foods that are high in sodium:
Processed meats: Processed meats like bacon, sausage, and deli meat are often high in sodium due to the addition of salt and other preservatives. One slice of deli meat can have up to 200mg of sodium.
Cheese: Many types of cheese are high in sodium, especially processed cheese. One ounce of cheddar cheese can contain up to 170mg of sodium.
Canned soup: Canned soup can be high in sodium due to added salt and preservatives. One cup of canned chicken noodle soup can have up to 800mg of sodium.
Soy sauce: Soy sauce is a condiment that is high in sodium, with one tablespoon containing up to 1,000mg of sodium.
Salted nuts: Nuts that have been salted can be high in sodium. One ounce of salted peanuts can contain up to 230mg of sodium.
Bread: Many types of bread contain added salt, which can contribute to a high sodium intake. One slice of bread can contain up to 200mg of sodium.
Pizza: Pizza can be high in sodium due to the salt content of the dough and the toppings. One slice of cheese pizza can contain up to 640mg of sodium.
Frozen meals: Frozen meals like TV dinners are often high in sodium due to added salt and preservatives. One frozen meal can contain up to 1,000mg of sodium.
Canned vegetables: Canned vegetables can be high in sodium due to added salt. One cup of canned green beans can contain up to 400mg of sodium.
Pickles: Pickles are often high in sodium due to the brine they are pickled in. One medium-sized pickle can contain up to 570mg of sodium.
Sauces and condiments: Many sauces and condiments like ketchup, mustard, and barbecue sauce are high in sodium. One tablespoon of ketchup can contain up to 170mg of sodium.
Snack foods: Snack foods like chips and pretzels can be high in sodium due to added salt. One ounce of potato chips can contain up to 170mg of sodium.
Seasoning blends: Many seasoning blends like garlic salt and onion powder are high in sodium. One teaspoon of garlic salt can contain up to 300mg of sodium.
Sports drinks: Sports drinks can be high in sodium, which helps replace electrolytes lost through sweat during exercise. One 20-ounce bottle of sports drink can contain up to 400mg of sodium.
Fast food: Fast food meals are often high in sodium due to added salt and the use of processed ingredients. A typical fast food meal can contain up to 2,000mg of sodium or more.
It’s important to monitor your sodium intake and try to choose low-sodium options whenever possible. The American Heart Association recommends consuming no more than 2,300mg of sodium per day, and ideally, less than 1,500mg per day for most adults.
Foods with phosphorus sources
Phosphorus is an essential mineral that is necessary for many bodily functions, including building strong bones and teeth, filtering waste in the kidneys, and maintaining a healthy pH balance in the body. Here are foods that are high in phosphorus:
Fish: Many types of fish, including salmon, tuna, and halibut, are high in phosphorus. A 3-ounce serving of cooked salmon contains about 200mg of phosphorus.
Meat: Meat is a good source of phosphorus, especially organ meats like liver and kidney. A 3-ounce serving of cooked beef liver contains about 270mg of phosphorus.
Poultry: Chicken and turkey are good sources of phosphorus, with a 3-ounce serving of cooked chicken breast containing about 170mg of phosphorus.
Dairy: Dairy products like milk, cheese, and yogurt are high in phosphorus. A cup of milk contains about 250mg of phosphorus, while one ounce of cheddar cheese contains about 100mg of phosphorus.
Eggs: Eggs are a good source of phosphorus, with one large egg containing about 100mg of phosphorus.
Nuts and seeds: Nuts and seeds like almonds, sunflower seeds, and pumpkin seeds are high in phosphorus. One ounce of almonds contains about 140mg of phosphorus.
Legumes: Legumes like lentils, kidney beans, and chickpeas are good sources of phosphorus. A half-cup serving of cooked lentils contains about 90mg of phosphorus.
Whole grains: Whole grains like brown rice, quinoa, and oatmeal are high in phosphorus. One cup of cooked brown rice contains about 150mg of phosphorus.
Bran: Bran cereal and bran muffins are high in phosphorus, with one cup of bran cereal containing about 400mg of phosphorus.
Cocoa: Cocoa powder is a good source of phosphorus, with one tablespoon containing about 80mg of phosphorus.
Shellfish: Shellfish like clams, mussels, and oysters are high in phosphorus. A 3-ounce serving of cooked mussels contains about 250mg of phosphorus.
Soy products: Soy products like tofu and soy milk are high in phosphorus. A half-cup serving of firm tofu contains about 130mg of phosphorus.
Dark chocolate: Dark chocolate is a good source of phosphorus, with one ounce containing about 60mg of phosphorus.
Cola drinks: Cola drinks are high in phosphorus due to the addition of phosphoric acid. One 12-ounce can of cola contains about 50mg of phosphorus.
Processed foods: Processed foods like processed cheese, deli meat, and instant noodles are often high in phosphorus due to the addition of phosphates. One slice of processed cheese can contain up to 200mg of phosphorus.
It’s important to maintain a balanced diet and monitor your phosphorus intake, especially if you have kidney problems or are at risk for kidney disease. Consult with a healthcare professional or registered dietitian for personalized advice on your dietary needs.
Foods with selenium sources
Selenium is an essential mineral that plays a vital role in many bodily functions, including immune system function, thyroid health, and reproduction. Here are foods that are high in selenium:
Brazil nuts: Brazil nuts are one of the richest sources of selenium. Just one nut contains about 68-91 micrograms (mcg) of selenium, which is more than the recommended daily intake for adults.
Seafood: Seafood like tuna, shrimp, and salmon are good sources of selenium. A 3-ounce serving of cooked tuna contains about 68mcg of selenium.
Meat: Meat like beef, pork, and chicken are good sources of selenium. A 3-ounce serving of cooked beef contains about 33mcg of selenium.
Eggs: Eggs are a good source of selenium, with one large egg containing about 15mcg of selenium.
Whole grains: Whole grains like brown rice, oats, and quinoa are high in selenium. One cup of cooked brown rice contains about 19mcg of selenium.
Dairy: Dairy products like milk and cheese are good sources of selenium. A cup of milk contains about 8mcg of selenium, while one ounce of cheddar cheese contains about 6mcg of selenium.
Mushrooms: Mushrooms like shiitake and white button mushrooms are high in selenium. One cup of cooked shiitake mushrooms contains about 11mcg of selenium.
Seeds: Seeds like sunflower seeds and chia seeds are high in selenium. One ounce of sunflower seeds contains about 19mcg of selenium.
Spinach: Spinach is a good source of selenium, with one cup of cooked spinach containing about 6mcg of selenium.
Broccoli: Broccoli is a good source of selenium, with one cup of cooked broccoli containing about 2mcg of selenium.
Onions: Onions are a good source of selenium, with one cup of cooked onions containing about 2mcg of selenium.
Garlic: Garlic is a good source of selenium, with one clove of raw garlic containing about 1mcg of selenium.
Legumes: Legumes like lentils and kidney beans are good sources of selenium. A half-cup serving of cooked lentils contains about 6mcg of selenium.
Green beans: Green beans are a good source of selenium, with one cup of cooked green beans containing about 2mcg of selenium.
Tomatoes: Tomatoes are a good source of selenium, with one cup of cooked tomatoes containing about 1mcg of selenium.
It’s important to maintain a balanced diet and monitor your selenium intake, as too much selenium can be toxic. Consult with a healthcare professional or registered dietitian for personalized advice on your dietary needs.
Foods with copper sources
Copper is an essential trace mineral that plays an important role in many bodily functions, including iron absorption, nerve function, and the production of red blood cells. Here are foods that are high in copper:
Shellfish: Shellfish like oysters, clams, and crabs are good sources of copper. A 3-ounce serving of cooked oysters contains about 7.6 milligrams (mg) of copper.
Organ meats: Organ meats like liver and kidney are high in copper. A 3-ounce serving of cooked beef liver contains about 12mg of copper.
Nuts: Nuts like cashews, almonds, and hazelnuts are good sources of copper. One ounce of cashews contains about 0.6mg of copper.
Seeds: Seeds like pumpkin seeds and sesame seeds are high in copper. One ounce of pumpkin seeds contains about 0.3mg of copper.
Whole grains: Whole grains like barley and oats are good sources of copper. One cup of cooked barley contains about 0.2mg of copper.
Dark chocolate: Dark chocolate is a good source of copper, with one ounce of dark chocolate containing about 0.8mg of copper.
Avocado: Avocado is a good source of copper, with one medium avocado containing about 0.4mg of copper.
Potatoes: Potatoes are a good source of copper, with one medium potato containing about 0.3mg of copper.
Mushrooms: Mushrooms like shiitake and oyster mushrooms are high in copper. One cup of cooked shiitake mushrooms contains about 0.3mg of copper.
Leafy greens: Leafy greens like spinach and kale are good sources of copper. One cup of cooked spinach contains about 0.2mg of copper.
Soybeans: Soybeans are a good source of copper, with one cup of cooked soybeans containing about 0.2mg of copper.
Lentils: Lentils are a good source of copper, with one cup of cooked lentils containing about 0.2mg of copper.
Prunes: Prunes are a good source of copper, with five dried prunes containing about 0.4mg of copper.
Beef: Beef is a good source of copper, with a 3-ounce serving of cooked beef containing about 0.3mg of copper.
Watermelon: Watermelon is a good source of copper, with one wedge of watermelon containing about 0.2mg of copper.
It’s important to maintain a balanced diet and monitor your copper intake, as too much copper can be toxic. Consult with a healthcare professional or registered dietitian for personalized advice on your dietary needs.
Foods with manganese sources
Manganese is an essential trace mineral that plays a role in many bodily functions, including bone development, wound healing, and metabolism. Here are foods that are high in manganese:
Whole grains: Whole grains like brown rice, oats, and quinoa are good sources of manganese. One cup of cooked brown rice contains about 1.8 milligrams (mg) of manganese.
Nuts: Nuts like hazelnuts, almonds, and pecans are high in manganese. One ounce of hazelnuts contains about 1.3mg of manganese.
Legumes: Legumes like chickpeas, lentils, and kidney beans are good sources of manganese. One cup of cooked lentils contains about 0.6mg of manganese.
Spinach: Spinach is a good source of manganese, with one cup of cooked spinach containing about 0.8mg of manganese.
Pineapple: Pineapple is a good source of manganese, with one cup of diced pineapple containing about 1.5mg of manganese.
Tofu: Tofu is a good source of manganese, with one cup of cooked tofu containing about 0.9mg of manganese.
Sweet potatoes: Sweet potatoes are a good source of manganese, with one medium sweet potato containing about 0.6mg of manganese.
Tea: Tea, especially black tea, is a good source of manganese. One cup of brewed black tea contains about 0.5mg of manganese.
Berries: Berries like blueberries, raspberries, and strawberries are good sources of manganese. One cup of fresh blueberries contains about 0.5mg of manganese.
Seafood: Seafood like mussels, clams, and crayfish are good sources of manganese. A 3-ounce serving of cooked mussels contains about 1.7mg of manganese.
Beets: Beets are a good source of manganese, with one cup of cooked beets containing about 0.4mg of manganese.
Edamame: Edamame is a good source of manganese, with one cup of cooked edamame containing about 0.8mg of manganese.
Squash: Squash is a good source of manganese, with one cup of cooked butternut squash containing about 0.3mg of manganese.
Brown sugar: Brown sugar is a good source of manganese, with one tablespoon of brown sugar containing about 0.1mg of manganese.
Spices: Spices like cloves, ginger, and cinnamon are good sources of manganese. One teaspoon of ground cloves contains about 0.4mg of manganese.
It’s important to maintain a balanced diet and monitor your manganese intake, as too much manganese can be toxic. Consult with a healthcare professional or registered dietitian for personalized advice on your dietary needs.
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