How To Get Enough Manganese And Folates?

Discussion in 'Minerals' started by Parsifal, Oct 5, 2015.

  1. Parsifal

    Parsifal Member

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    Hey guys,

    My diet is quite good according to Cronometer but I'm always efficient in these nutrients, despite eating a lot of fruits regarding the folates.

    I wondered if you knew a good and clean way to get enough of these nutrients? Because I don't see how for now.
     
  2. nograde

    nograde Member

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    liver, mussels for an extra manganese boost.
     
  3. Agent207

    Agent207 Member

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    Aren´t mussels a bit high in iron at 7.70mg /100gr-68kcal?
     
  4. tara

    tara Member

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    Good question.
    I just used nutrition data to search for veges, fruit, meat with manganese and folate. Of their list, i eat the following from time to time, and don't know if I get enough:
    Spinach, leeks, mushrooms, kale, capsicum, sweet potato, garlic, beet greens.
    Pineapple, raspberries
    Lambs fry
     
  5. mt_dreams

    mt_dreams Member

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    i get my manganese from fruits like cherimoya, watermelon, cherries, apples, and from maple syrup which about 25% a tablespoon.

    For folate I use chicken liver, oj, & beet juice
     
  6. OP
    Parsifal

    Parsifal Member

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    Thanks ;).
     
  7. schultz

    schultz Member

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    Folate:::
    Orange Juice, Papaya, Beef Liver. Pastured eggs are supposed to have more folate, but it obviously depends on the diet of the chicken.

    RDA % of Manganese in 100 Calories of...
    Wild blueberries: 288%
    Pineapple Juice: 71%
    Maple Syrup: 50%
    White Rice: 16%
    Potato: 9%

    Coffee has manganese. I get 40% manganese from coffee. Most fruits have 5-10% a serving.
     
  8. jellog

    jellog Member

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    Tea is often pretty high in manganese:
    http://nutritionfacts.org/video/how-muc ... -too-much/

    Matcha tea is another one that's high in this element. I've seen studies where green tea consumption lowers estrogen.

    Although, I suppose matcha also has anti-folate properties, aluminum / fluoride could be a concern, and hibiscus might be high in iron. You could always pop a multi-vitamin.

    :raypeatcoffee
     
  9. JackHanma

    JackHanma Member

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    Ginger powder, anti-serotonin, boosts metabolism and one of the best sources of manganese:

    Spices, ginger, ground Nutrition Facts & Calories

    5 grams has 70%


    Ginger - Scientific Review on Usage, Dosage, Side Effects | Examine.com

    "Ginger, via its actions as a serotonin receptor antagonist, can increase insulin release from INS-1 cells, a research cell line for pancreatic beta-cells.[13]


    Ginger has actions as a serotonin receptor antagonist, of which many are located in the intestines. These effects seem to be mediated through gingerols and their metabolites.[50]

    Oral treatment of ginger (as juice) has been shown in rats to negate the hyperglycemia induced by serotonin;[14] this hyperglycemia normally occurs as serotonin suppresses insulin secretion, and inhibiting this reaction causes a relative reduction in blood glucose."
     
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