This category has been viewed 590 times

 Healthy Recipes >

Manganese Diet recipes

Last Updated : Jun 19,2018

मैंगनीज युक्त आहार - हिन्दी में पढ़ें
મેંગેનીઝ ડાયેટ રેસિપી - ગુજરાતી માં વાંચો

What is Manganese?

Manganese is a naturally occurring mineral which is required is small quantities by the body and thus a trace mineral. 20 mg of manganese is found in body which is majorly concentrated in pancreas, kidney and liver. It is found in a large number of plant foods and hence its deficiency is very rare.

6 Major Functions of Manganese in our Body are:

1. Assists the body in maintaining healthy bone structure by helping in making enzymes needed to build strong bones.
2. It has a key role in blood clotting factors and sex hormones.
3. It also participates in lipid and carbohydrate metabolism.
4. To aid in the absorption of Calcium.
5. It is very important nutrient form brain and nerve functioning.
6. As a catalyst it helps in Antioxidant action thus helping to protect you from oxidative stress and various diseases like Heart disease, Cancer etc.

The recommended daily allowance (RDA) of manganese is 2-5 mg/day. The major dietary source include the following:

25 Foods Rich in Manganese

1. Hazelnuts 5.6
2. Oats 4.9
3. Pecans 4.5
4. Pumpkin Seeds 4.5
5. Walnuts 3.4
6. Chia Seeds 2.72
7. Flax Seeds 2.48
8. Sesame Seeds 2.46
9. Almonds 2.17
10. Chick Peas (kabuli chana), 1 cup cooked 2.1
11. Sunflower Seeds 1.95
12. Cashew-nuts 1.68
13. Besan 1.6
14. Buckwheat 1.3
15. Pistachios 1.2
16. Tofu 1.2
17. Kidney Beans (Rajma) (uncooked) 1.11
18. Brown Rice Cooked 0.97
19. Spinach (Palak) 0.89
20. Chawli Leaves, Amaranth Leaves 0.88
21. Cooked Dalia or Bulgar 0.69
22. Kale 0.66
23. Quinoa cooked 0.61
24. Coriander 0.42
25. Barley cooked 0.25

25 Foods Rich in Manganese

Though a deficiency of manganese is unlikely but in severe cases it can lead to:

• Abnormality in bone mineralization
• Skeletal abnormalities
• Impaired glucose tolerance
• Weakness
• Growth failure especially in growing kids
• Impaired reproductive health and in extreme cases infertility
• Memory loss
• Muscular contraction

Take a look at our most popular manganese rich recipes and try them in your own kitchen. Sit back and enjoy and make up for your daily requirement of this nutrient.


Show only recipe names containing:

Recipe Image
Recipe# 36699
18 Jun 18

 by Tarla Dalal
Name the texture, name the flavour, and you are sure to find it in this exciting salad. From cucumber for a juicy crunch, and kabuli chana for a mealy touch, to barley and mushrooms for chewiness and sun-dried tomatoes for tang, this Salads features a wide assort ....
Recipe Image
Recipe# 42153
31 May 18

 by Tarla Dalal
The Oatmeal Almond Milk with Oranges is not a typical breakfast. It is a meal-in-a-jar that is unbelievably easy to make but exceptionally nutritious too! All you need to do is put all the ingredients into a jar, give it a shake and stow it into the fridge. After it sits there for a few hours, i ....
Recipe Image
Recipe# 42257
22 Mar 18

 by Tarla Dalal
Experience the goodness of pumpkin seeds in a delectable roasted form! This recipe shows you how to roast pumpkin seeds, which not only enhances their flavour but also makes them easy to use. Now, you can just sprinkle them on your soups ,
Recipe Image
Recipe# 42346
22 May 18

 by Tarla Dalal
Coconut Milk is being increasingly recognised for its health benefits. With a creamy, pleasant flavour, it adds not just nutrients but also taste to any dish it is used in. This no-fuss, easy-to-make Vegan Oats and Coconut Milk Pudding is a wonderfully healthy breakfast with a creamy mouth-feel ....
Recipe Image
Recipe# 42347

by Tarla Dalal
Armed with recipes like these, you can ensure a healthy and tasty breakfast without sweating in the kitchen. All you need to do is mix the ingredients together and let them sit in the fridge overnight. In the morning, when the oats, berries and almond milk have become acquainted with each other, ....
Recipe Image
Recipe# 42345
22 May 18

 by Tarla Dalal
Top-up your nutrients with this tasty smoothie, on days when you are in a rush and don’t have time for a full-fledged breakfast . Filling, tasty and loaded with nutritious ingredients, this healthful Strawberry, Almond Milk an ....
Recipe Image
Recipe# 42304
31 May 18

 by Tarla Dalal
A satiating, tasty and nutri-dense porridge is the best way to start your day, and we strongly recommend this Buckwheat Groats Porridge. Buckwheat Groats is the tiny triangular hulled seed of the buckwheat plant. It is loaded with nutrients and antioxidants, and brings down cholesterol and blood ....
Recipe Image
Recipe# 42254
01 Jun 18

 by Tarla Dalal
A dashingly colourful salad with a very high feel-good factor, just perfect to pack for lunch ! The Avocado, Broccoli and Bell Pepper Lunch Salad has a splash of various colours, textures and flavours ranging from the creaminess of avocadoes ....
Recipe Image
Recipe# 42189
31 May 18

  This recipe has an associated video
 by Tarla Dalal
Elegantly flavoured and pleasing to the palate, this Almond Honey Cinnamon Milk is a glassful of goodness! It is easy and cost-effective, yet tasty and brimming with nutrients. After several trials, we have arrived at the perfect blend of ingredients, so we suggest you go with it without any mod ....
Recipe Image
Recipe# 42192
31 May 18

 by Tarla Dalal
This wholesome almond milk made with soaked, unpeeled almonds is easy to make and also cost-effective compared to commercial brands. We trialled different methods before arriving at this awesome one, which gives a good taste and consistency. Don’t peel the soaked almonds. Just blend them with a ....
Recipe Image
Recipe# 42204
09 Jun 18

 by Tarla Dalal
This is an elegantly-flavoured, soul-warming breakfast that is sure to gear you up for the day ahead. Oats, cooked with almond milk, laced with cinnamon and topped with apples and walnuts, this is one bowlful that you are sure to enjoy. Moreove ....
Recipe Image
Recipe# 42149
31 May 18

 by Tarla Dalal
The Oatmeal Almond Milk with Apples is as easy as easy can be. Can you think of anything simpler than adding all the ingredients to a jar, mixing and refrigerating? Well, that’s all it takes to make this healthy vegan breakfast. You need to refrigerate it for 4 hours at least, but can comfortabl ....
Recipe Image
Recipe# 42134
31 May 18

by Tarla Dalal
Avocado is used as a substitute for butter and cream, with good reason. It has a neutral flavour and a super creamy consistency. This also makes it a wonderful addition to smoothies! You get a nice, creamy effect as if you have made the smoothie with ice-cream! Here, an amazing combo of chopped ....
Recipe Image
Recipe# 42103
01 Jun 18

 by Tarla Dalal
The Avocado Coconut Smoothie is a droolworthy yet healthy smoothie, which is filling enough to have for breakfast, as a between-meals snack or after a workout. It combines the lusciousness of avocadoes with the pleasant, creamy flavour of coconut to give you a really soothing glassful. A good do ....
Subscribe to the free food mailer

The Magic of Fresh Cream

Missed out on our mailers?
Our mailers are now online!

View Mailer Archive

Privacy Policy: We never give away your email

REGISTER NOW If you are a new user.
Or Sign In here, if you are an existing member.

Login Name

Forgot Login / Passowrd?Click here

If your Gmail or Facebook email id is registered with, the accounts will be merged. If the respective id is not registered, a new account will be created.

Click OK to sign out from tarladalal.
For security reasons (specially on shared computers), proceed to Google and sign out from your Google account.

Are you sure you want to delete this review ?