7-Day Manganese Restoration Plan
Protocol Objectives
Shellfish
Mussels and clams are the highest animal sources.
Nuts
Hazelnuts and pecans are incredibly dense in manganese.
Whole Grains
Oats, brown rice, and rye are staples for this mineral.
Tea
Black and green tea provide a surprising amount of daily manganese.
Day 1 Oats & Nuts
Breakfast
Oatmeal with Pecans
High dose start.
Lunch
Brown Rice Bowl
Whole grain.
Dinner
Pineapple Chicken
Pineapple has Mn.
Day 2 Mussels
Breakfast
Tea & Toast
Tea boosts Mn.
Lunch
Mussels in White Wine
Top animal source.
Dinner
Clam Pasta
Shellfish.
Day 3 Hazelnuts
Breakfast
Hazelnut Spread Toast
Real nuts.
Lunch
Spinach Salad with Hazelnuts
Crunchy.
Dinner
Trout with Nut Crust
Fish + Nut.
Day 4 Legumes
Breakfast
Chickpea Hash
Garbanzo beans.
Lunch
Hummus Plate
Chickpeas.
Dinner
Lentil Curry
Spices + Legumes.
Day 5 Tea Day
Breakfast
Black Tea
Drink 2 cups.
Lunch
Tofu Stir-Fry
Tofu is high Mn.
Dinner
Brown Rice Sushi
Rice + Seaweed.
Day 6 Berries
Breakfast
Raspberry Smoothie
Berries have Mn.
Lunch
Strawberry Spinach Salad
Fruit source.
Dinner
Sweet Potato
Root veg.
Day 7 Maintenance
Breakfast
Rye Bread
Grain.
Lunch
Quinoa Salad
Pseudograin.
Dinner
Salmon
Healthy base.
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Iron Competition
High iron intake can reduce manganese absorption. Don't take iron supplements at the same time as manganese rich meals.
Scientific References:
1. Aschner, J. L., & Aschner, M. (2005). 'Nutritional aspects of manganese homeostasis.' Molecular Aspects of Medicine.
1. Aschner, J. L., & Aschner, M. (2005). 'Nutritional aspects of manganese homeostasis.' Molecular Aspects of Medicine.