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Manganese is a mineral that’s essential for a number of metabolic functions involved in energy metabolism, as well as immune and nervous system function (25). Phosphorus can be found in a wide variety of foods, from dairy to whole grains. Our body can efficiently regulate the healthy levels o… YOUNG' Food and Drug Administration, *Division of Nutrition, Washington, D.C. 20204, U.S.A.; and tKansas City District Office, Kansas City, Missouri 64106 Received March 6, 1990, … Copper helps prevent anemia & bone weakness. Healthline Media does not provide medical advice, diagnosis, or treatment. Our commitment is to provide high quality data and easy to use tools. Zinc. Try adding some kale to your smoothies, sautéing beet greens with your eggs, or mixing greens to create a nutrient-dense salad. Manganese is present in the highest quantities in whole foods, including sprouted grains, legumes or beans, certain nuts, and seeds. Role of manganese in neurodegenerative diseases, U.S. 1 cup contains 442 mg of phosphorus (meets 44% of your daily phosphorus requirement) This fermented soybean contains probiotics – bacteria that can enrich your gut health. Minerals are elements that are found in the earth and food and essential to life. Next Advertisement. In addition to sulfur, cruciferous vegetables are a good source of many other minerals, including magnesium, potassium, manganese, and calcium (13). Adding cocoa to smoothies, munching on a piece of dark chocolate, or sprinkling your yogurt with cacao nibs are satisfying ways to increase your mineral intake. One hundred grams of peanut butter will give you around 358 mg of phosphorus, which is half your daily recommended dose. 1. Oat contains more Zinc than 76% of the foods. Beans are known for being packed with fiber and protein, but they also happen to be an abundant source of minerals, including calcium, magnesium, iron, phosphorus, potassium, manganese, copper, and zinc (18). Aside from being one of the world’s healthiest foods, tomatoes are also rich in … Your body uses many of these enzymes to support antioxidant activity,  nutrient absorption,  bone development,  metabolism,  and the healing of wounds. Practice moderation as too much of manganese can be harmful. Minerals are divided into two categories based on how much the human body needs. To some extent, it’s also found in fruits and vegetables, although whole grains are usually considered the best natural source. We also cover vegetarian and vegan options. Folate and folic acid are often presumed to be one, but their metabolic functions and effects are different. Oranges. Minerals can be found in a variety of foods, but some foods are especially abundant in these important nutrients. Adding high quality dairy like yogurt and cheese to your diet is a good way to increase your intake of calcium, as well as other minerals like potassium, phosphorus, zinc, and selenium (29). Foods Containing High Amounts of Zinc. Vegans can maximize their zinc intake by consuming zinc-rich foods throughout the day. They’re especially rich in magnesium, potassium, manganese, and copper (23). Unlike refined grains, ancient grains are high in a number of important nutrients, including magnesium, potassium, phosphorus, zinc, manganese, and copper (34, 35). In addition to being rich in antioxidants, fiber, and vitamins, many tropical fruits are excellent sources of minerals, such as potassium, manganese, copper, and magnesium (40). 5. Pork. Manganese is found in a variety of foods, including: bread; nuts; breakfast cereals (especially wholegrain) green vegetables – such as peas Enzymes are proteins that help the body carry out chemical reactions, such as breaking down food. (3) The current daily value (%DV) for manganese is 2.3mg. Food Chem. The treatment of canned or frozen vegetables with EDTA (a preservative) can strip much of the zinc from foods. MyFoodData provides nutrition data tools When complementary food is expected to be the sole source of nutrients other than human milk, phosphorus should be included because it is a necessary component for bone and tissue growth. Nuts and seeds are packed with an array of minerals but particularly rich in magnesium, zinc, manganese, copper, selenium, and phosphorus (3). Spices, cloves, ground contains the highest amount of manganese and has the highest nutritional value (using our nutritional density score). However, it contains high amount of oxalate so it should be avoided if you are under a low oxalate diet. Potassium is a mineral that’s essential for blood pressure regulation and heart health. Although equally important, trace minerals, including iron, copper, fluoride, selenium, zinc, chromium, molybdenum, iodine, and manganese, are needed in smaller amounts (2). As long as we get around 700mg of phosphorus on a daily basis, experts say that we should be fine. Consuming 6 medium-sized oysters (84 grams) covers your daily needs for zinc and copper and provides 30% and 22% of your daily needs for selenium and iron, respectively (7). Absorption rates of zinc from nuts and legumes are higher if … Berries, including strawberries, blueberries, blackberries, and raspberries, are not only delicious but also an excellent source of important minerals. Zinc is an essential nutrient that helps strengthen your immune system. You’ll also get plenty of B vitamins from 1 cup of cooked beans, especially thiamin and folic acid. To get more foods high in magnesium and calcium as well as potassium, skip the processed and fast foods and eat more fruits, vegetables, legumes and nuts. 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