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 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.
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.
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.
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.
A favourite amongst many children, strawberries can help fulfil your kids’ daily manganese requirement. One cup of this fruit contains 0.56mg of manganese. 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.