1. Nuts
Nuts are the superfood you are looking for if you want to incorporate a high amount of manganese into your body. Some of the top options in nuts include pine nuts, almonds and pecan. These are directly consumable, or you can add them to your desserts, salads, and sauces. One ounce of pecan or one-fourth cup can provide you with 1.3 mg of manganese.
2. Spinach
Spinach itself contains a lot of health benefits. On top of this, providing the body with enough manganese serves as an additional benefit. Not to mention, it is also a very good provider of potassium which helps control patients’ blood pressure problems. By consuming half a bowl of spinach, you can gain 0.8 mg of manganese.