Feed Your Children with These Fruits and Vegetables to Boost Their Manganese

Intake

Like most vitamins and minerals, manganese is an essential

nutrient needed in your children’s growth and development.

It helps with the formation of bones and connective

tissues, as well as aids in fat and carbohydrate metabolism,

calcium absorption, and blood sugar regulation. Feeding your

children with foods rich in manganese may also help

prevent them from developing osteoporosis, arthritis,

premenstrual syndrome, diabetes, and epilepsy

when they grow older.

Children one to eight years old need 1.2 to 1.5 milligrams (mg) of manganese everyday. Boys and girls age 9 to 18 years old,

on the other hand, require 1.9 to 2.2mg of the mineral daily. While it’s important to ensure that your

kids are not manganese-deficient, take note that too

much manganese intake may also be bad for their health and

wellbeing.

To meet their daily manganese

requirement, here are the fruits and

vegetables you can feed your children.

Spinach

Spinach has a reputation for providing us with lots of vitamins

and minerals. It is also considered a good source of manganese. Half a cup serving of cooked spinach contains 0.84mg of manganese. It also contains vitamins C, A, and K, and an

abundance of iron, potassium, folate, copper, and fibre.

Garbanzo beans

Legumes and beans have always been known as an excellent source of manganese, but if you want to

improve your children’s daily intake of manganese, you should include

garbanzo beans in their diet. One cup or

garbanzo beans contain 1.69mg of manganese. Garbanzo beans are

also good for the digestive system and an excellent source of folate, zinc, copper, and protein.

Kale

One cup of kale contains 0.54mg of manganese.

This cruciferous vegetable also has cancer-fighting properties and is known to help remove harmful toxins from the body. Kale is also a good source of

vitamins K, A, C, and B6, as well as fibre, calcium, potassium, and copper.

Pineapple

When it comes to manganese-rich fruits, pineapple is one of the best. A one-cup serving of pineapples contains 1.53mg of

manganese. It is also rich in vitamins C, B6, and B1, and has anti-inflammatory and digestive

benefits.

Strawberries

A favourite amongst many children, strawberries can help fulfil your kids’ daily manganese

requirement. One cup of this fruit contains 0.56mg of (Mn). It is a good

source of phytonutrients and antioxidants, which can help

your kids fight off diseases and infection. Strawberries also

have a high concentration of vitamins C and B6, as well as fibre,

potassium, iodine, and folate.

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