3. Sweet Potatoes
Another one among the top food sources of manganese that we would like to mention is sweet potatoes. This starchy sweet root vegetable is not only an excellent natural source of minerals but also loaded with many other essential vitamins.
Moreover, you can cook it or even eat it raw. It will provide you with 0.3 mg of the mineral. This may seem low, but it is an ideal option for diabetic patients specifically.
4. Beans
Beans, including lima beans and pinto beans, are a great source of increasing manganese in your daily diet. Moreover, there are multiple options in which you can consume them, like with roti or rice, in biryani, pulao, or other dishes. By consuming 100 grams of it, you will be able to gain 0.9 mg of manganese. Not to forget they are easily available in the market.