6. Almonds
The almond, native to the Mediterranean, comes in sweet and bitter forms, with the latter being used to make almond oil. The former can go directly into your mouth after being roasted and dried, or be used in cakes, pies, breads, and salads. Almonds have many therapeutic benefits, and it helps alleviate respiratory disorders, heart problems, anemia, and dental problems. It is also used to make a lactose-free alternative to milk, called almond milk. Almond has 0.74 mg of manganese per 30 grams, making it a decent source of dietary manganese.
7. Whole Grain Bread
Like brown rice, the fact that whole-grain bread (at least 90% grain) is unrefined and uses the whole grain makes it significantly more nutritious. It also has a much lower glycemic index, making it perfect for diabetic and glucose-intolerant individuals. And much like its rice counterpart, it also has fewer calories. One singular slice of whole-grain bread can give as much as 0.65 mg of manganese, which makes it an even better choice not just for diabetes patients but for everyone.
