Top 7 Food Sources of Manganese for a Healthier Liver

Top 7 Food Sources of Manganese for a Healthier Liver

There may be numerous Fatty Liver diet recipes found in the Internet, but they may only just contain a guide on which food to eat or not. Knowing why a certain food is deemed okay is most important, and we should all know what kinds of minerals are indeed needed by our body if the Liver can’t do its full function.

Although a vitamin or mineral deficiency is a rare occurrence for healthy people, it can be fully possible for someone with Liver problems—like Fatty Liver or Cirrhosis. This is because the Liver cannot fully absorb the nutrients that we take in on a daily basis, because of its bad shape.

Thankfully, certain minerals can help with proper nutrient absorption in behalf of the Liver. One common nutrient which does that is Manganese.

What are the functions of Manganese?

Aside from helping in nutrient absorption, Manganese also plays a role in metabolizing energy and building healthy bone structures. When a person is deprived of Manganese, weak bones, muscle and joint pains can be experienced. Sometimes, it could also cause fertility problems.

For patients with Fatty Liver disease, making sure that an ample amount of Manganese is present in the diet is important as it can help in absorbing the essential nutrients needed for one’s day to day activities. Manganese’s ability to metabolize energy can also help the Liver as the latter can’t properly do its part when it comes to metabolism.

What are good sources of Manganese?

Below are the top 7 kinds of food that are rich sources of Manganese. Most of them are fairly common, and are quite tasty too! It may also be important to note that the recommended daily value for Manganese is just 2mg.

1.) Seashells



Serving Size: 30z

Amount of Manganese: 5.8mg

The best source for Manganese in the seafood section are cooked Mussels. Clams and Crayfish are also excellent sources, but this type of food may not be advisable for those who have a seafood allergy. Well, there’s nothing to worry about since you still have a lot of food choices to pick from this list.


2.) Tofu



Serving Size: ½ cup

Amount of Manganese: 1.5mg

If you weren’t aware, Tofu is a vegetarian’s meat. Basically, it’s a kind of meat substitute (that doesn’t actually really taste like meat, but it’s still good!). Tofu is also a good source of protein, which is why they are used as substitute for meat, and of course, it’s a great source of Manganese too!


3.) Nuts and Seeds

Nuts and Seeds


Serving Size: 2oz (nuts), 1 cup (seeds)

Amount of Manganese: 3.1mg (nuts), 5.9mg (seeds)

Another good source of protein which are good sources of Manganese are certain types of nuts and seeds. You can certainly have them as snacks—which are needed every two to three hours after a good meal (because you need that energy!).

The best Manganese sources from nuts are Hazelnuts and Pecan nuts. Almonds, Walnuts, Macadamia, and Pistachio nuts are also great sources. For seeds, Pumpkin Seeds are the best, but Sesame and Sunflower seeds are also good.


4.) Beans

Beans, beans, beans


Serving Size: 1 cup

Amount of Manganese: 2.1mg

Chick-peas, Lima Beans, Black-eyed Beans, White Beans, and Kidney Beans are all great sources of Manganese. Just make sure they are cooked well and mixed in your favorite dishes so you can enjoy them better!


5.) Green and Leafy Veggies

Green Leafy Vegetables1

Serving Size: 1 cup

Amount of Manganese: 1.7mg

Packed with other essential vitamins, a lot of leafy vegetables are great sources of Manganese. That includes Spinach, and Cabbages.


6.) Fish



Serving Size: 3oz

Amount of Manganese: 1mg

Another type of seafood in the list! Bass, Trout, and Pikes are great sources of Manganese. Fishes are also excellent sources of protein too, if you are limiting yourself from eating hardcore meat.


7.) Tea



Serving Size: 1 cup

Amount of Manganese: 0.5mg


Although not technically a ‘food’, since this is a kind of beverage, Tea (specifically Black and brewed tea) is included in the list because just one cup of this contains almost 50% of your needed Manganese intake in a day!

Are there supplements which are also great sources of Manganese?

With already a lot of supplements out in the market, it wouldn’t be a surprise if most of them contains Manganese. However, a natural and organic kind of diet is what we are encouraging here. Because with a liver that’s not in good shape, taking in more vitamins and minerals that aren’t needed by the body will create more damage to it.

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