4. Pecans
Pecans are one of the most delicious members of the nut family. They impart a buttery, rich taste, which makes them great for pies. They’re also densely packed with vitamins and minerals, and have many health benefits like controlling bad cholesterol and keeping certain cancers at bay. A mere 30-gram serving of pecans can give you 1.12 mg of manganese, half of the daily recommended dose for most adults.
5. Brown Rice
Brown rice, or whole-grain rice, is touted as the healthier alternative to white rice. There is plenty of scientific evidence that supports this, and it also contains significantly more nutrients due to its unrefined nature. White rice isn’t even in the top 10 foods that contain manganese! Brown rice, on the other hand, has 0.88 mg per half cup serving. As an added bonus, it has far fewer calories per cup than its white counterpart, and also keeps you feeling fuller longer thanks to its fiber content. Swap your white rice for brown rice now!
