7. Brown Rice
Brown rice is another top option that many adopt in their daily diet as a healthier alternative to white rice filled with starch. Half a cup of this cooked brown rice can provide your body with 1.1 mg of manganese. However, one more benefit of adding this is that it is high in fibre, so it lowers the risk of developing type 2 diabetes and helps with easy digestion.
8. Clams
Seafood is not only rich in omega-3 fatty acids but also a natural source of manganese. So, if you are looking for a high mineral seafood option, consider clam. Three ounces of cooked clams can source you with 0.9 mg of manganese. Also, you can have it in various ways, i.e., steam, grill or a part of the traditional clam chowder.