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Sunday 18 April 2021

3 richest vegan manganese sources for diabetes

Hi friends
As we all know that diabetes (type-2) is now very common among people. Being a sort of lifestyle disorder people of all age groups are now suffering from diabetes (Type-2).
But the good news is that just by incorporating proper minerals (especially Manganese) through our dietary supplement we can very easily manage Diabetes (Type-2).
Yes, It’s true!
Manganese which is a trace mineral can put your Type 2 Diabetes at bay and can play an important role in type-2 diabetes prevention.
But before getting deep dwell into the health benefits of manganese
Let’s first investigate
What do we mean by minerals and trace minerals?
Are both minerals and trace minerals the same?
Generally, Minerals are categories into two categories depending upon
*How much is present in the human body? And
*How much is needed in the Diet?

1. Minerals or Major minerals:

*.Minerals those which are present in the human body in amounts greater than 5 grams and;
Which are needed in amounts greater than 100 mg/day through dietary supplements are called major minerals such as:
Sodium, chlorine, calcium, phosphorus, potassium, sulfur, and magnesium, etc.

2. Trace minerals or minor minerals:

*.Minerals those which are present in the human body in amounts less than 5 grams and

*.Which are needed in amounts less than 100 mg/day through dietary supplements are called minor minerals such as:

Manganese, copper, iron, cobalt, zinc, molybdenum, iodine, bromine, and selenium, etc.

Relationship between Manganese and Diabetes:

Diabetes (Type-2) is basically a nutritional disorder of carbohydrate (sugar) metabolism and glucose synthesis due to insufficient insulin secretion and,
Glucose synthesis is one of the main functions of manganese within the human body by virtue of which manganese helps to control blood sugar levels in people with diabetes (Type-2). Manganese deficiency can cause abnormalities in glucose tolerance and, might affect carbohydrate metabolism as well.
According to a study published in a health journal Dietary Manganese (Mn) was inversely associated with diabetes (Type-2) incidence.

How manganese works in the human body?

Manganese which we are having through our diet/food generally is absorbed in the small intestine and after that will be channelized by the blood to the kidneys, the liver, the pancreas, and the endocrine glands.
Where manganese works as a compound for various enzymes and through the action of these enzymes, manganese is involved in the various bodily responses such as:

*Glucose and carbohydrate metabolism;

*Immune response;

*Bone formation;



Dietary recommendation for manganese:

Manganese makes up about 0.1% part of the earth’s crust and, is naturally available as a dietary supplement through many foods including whole grains, soybeans, nuts, legumes, leafy vegetables, etc.
There is insufficient information about an Estimated Average Requirement or Recommended Dietary Allowance (RDA) for manganese. But generally adequate intake (AI) and Tolerable Upper Intake Level are as follows
*Adequate intake (AI) for Men: 2.3 mg/day;
*Adequate intake (AI) for Women: 1.8mg/day;

Tolerable upper intake level for adults: 11mg/day (For western diets)
Based upon these adequate intake recommendation
Here are

Amazing 3 richest vegan source of Manganese:

Amazing 3 richest vegan source of Manganese for Diabetes


The hazelnut (also known as the filbert) derives from the Corylus tree is basically a type of nut. It is a fantabulous and delightful source of nutrients.
Although Hazelnuts are high in calories they are loaded with nutrients (such as: including minerals, trace minerals, vitamins, antioxidant healthy fats, etc.) and have a great nutritional profile.
It is one of the richest sources of manganese as well
1 oz (28.34 gm) Hazelnut per serving contains 1.6 mg manganese, which is 70% of our daily adequate intake (AI).
1.6 mg/serving (dry roasted, 28.34gm), 70 % DAI* (*DAI = Daily Adequate Intake)
Being a rich source of manganese including hazelnuts with other nuts into your daily diet may significantly improve insulin response and, improved insulin response plays a key role in the prevention of diabetes (Type-2).
Furthermore study demonstrated that replacing 10% of total daily calorie intake with raw, unsalted hazelnuts could preserve HDL-C in patients with type 2 diabetes.

2.Brown rice:

Brown rice falls in the category of whole grain because it contains all essential parts of the grain including:
*The fibrous bran;
*The nutritious germ and;
*The carb-rich endosperm;.
So brown rice has a low glycemic index (GI), it doesn’t cause blood glucose to sudden rise after eating.
According to the study Substitution of whole grains, including brown rice, for white rice may lower the risk of type 2 diabetes.
Furthermore, brown rice contains an awesome amount of manganese.
½ cup of cooked brown rice per serving contains 1.1mg manganese, which is almost 48 % of Daily adequate intake (AI) and, helps in improving insulin response.
1.1 mg/serving (cooked, ½ cup), 48 % DAI*
(*DAI = Daily Adequate value)


Chickpeas (also known as garbanzo beans) belong to the legume family. It is a rich source of various fiber, protein, fiber, vitamins and, minerals. So it may offer a variety of health benefits.
But as far as diabetes (type-2) is concern chickpeas have a low glycemic index (GI), so it doesn’t cause blood glucose to sudden rise after eating.
A study concludes that the consumption of chickpeas is beneficial for glycemic control and may help in body weight management through suppressing appetite and energy intake.
According to another study chickpeas significantly improve insulin resistance and prevent post-prandial hyperglycemia and hyperinsulinemia induced by a chronic high-fat diet in rats.
Furthermore being a rich source of various minerals chickpeas contains a generous amount of manganese as well.
½ cup of cooked chickpeas per serving contains 0.9 mg manganese, which is approx. 39% of our daily adequate intake (AI) and, manganese helps to control blood sugar levels in people with diabetes (Type-2).
0.9 mg/serving (cooked, ½ cup), 39 % DAI* (*DAI = Daily Adequate Value)

Bottom line:

All three (Hazelnuts, Brown Rice, Chickpeas) are very rich in dietary fiber, protein, vitamins and, minerals,. These features are responsible for their various benefits, including blood sugar control to weight management.
You can find them very easily in your nearby grocery store and, all of these are not very heavy on your pocket. So you can very easily include them in your daily diet regime through various dishes.
So include them into your daily diet regime and reap their amazing health benefits and put your diabetes (Type-2) at bay.
If you have any queries or suggestions, please write them in the comment section or at
Ms. P Rajeshwari
Diet & wellness Consultant


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  8. I had no idea that manganese could play a role in diabetes management. Thanks for sharing these vegan sources; I'm definitely going to incorporate them into my diet