9. Chickpeas
Protein-rich chickpeas are one of the most versatile legumes that also benefit you by meeting the requirement of manganese in the body. By having half a cup of this food, you can gain 0.8 mg of manganese.
However, apart from this, you will also be sourcing 6 grams of fibre, 7 grams of protein and only 134 calories. Lastly, it also provides the body with vitamin B.
10. Soybean
Soybean, also known as edamame, is a great vegan option for increasing manganese content in the body. By having half a cup of it, you will gain 0.7 mg of this mineral and a lot of protein too. Also, it is a great option to include if you only follow plant-based diets.