Foods High In Manganese

It’s rare for people to be low on manganese but when it does happen, it could lead to all sorts of issues like joint pain, brittle bones, and fertility concerns. Eat foods high in manganese can alleviate these problems. The following are the best ones for this nutrient:


Tofu or bean curd is a favorite among health buffs as it is one of the best plant-based protein sources. Yet its benefits don’t stop there. It is also rich in several other nutrients such as manganese so adding it to meals truly has multiple benefits. It may be eaten raw, fried or steamed. Check out tofu recipes online to discover delicious ways to cook this ingredient.


Cooked mussels have as much as 6.8 mg of manganese per 100 grams. That is the greatest concentration of the nutrient in any type of food. If you do not have any seafood allergies and you want to fill up your manganese stores, then this is your go-to fare. Clams and crayfish are excellent sources as well.


There are plenty of nuts that are rich in manganese. At the top of the list are hazelnuts with 5.6 mg per 100 grams. Next in line are pecans, walnuts, macadamia, almonds, cashews and pistachio. Take your pick from among all these or have them on rotation for variety. Nuts make a great snack since they are high on other nutrients like protein, although people should watch out for the fat and salt content.

Pumpkin Seeds

Pumpkin seeds contain 4.5mg of manganese per 100 grams. Others that are rich in this mineral are chia, sesame, sunflower and flax seeds. Take them as is or mix them with other food since they are small enough to add to almost any meal.

Whole Wheat Bread

If you are fond of eating sandwiches, ditch the white bread in favor of whole wheat. Just three slices per day are enough to provide the ideal daily consumption of manganese. You can also try whole wheat pitas, rolls, and English muffin.

Follow us at Nature’s Knowledge to gain more information about the natural world.


Health Benefits Of Bananas

Bananas are wonderful fruits that have a sweet taste and creamy consistency. They also come with a host of nutrients that provide multiple health benefits. Eating them on a regular basis can result in:

Improved Athletic Performance

All athletes from the recreational weekend warriors to the most dedicated elites usually incorporate bananas in their daily intake. It helps them avoid cramps and other problems when they go out to compete. By making sure their bodies have the proper electrolyte balance, they are able to focus on their task and give 100% effort. It’s also a great light snack for training breaks when they need energy but don’t want to feel full. In marathons and other long races, aid stations are likely to have bananas for the participants along with water and electrolyte drinks. Runners rely on these to get them through the tough course.

Better Heart Health

Bananas are known for being an excellent source of potassium. There is no other food that has this nutrient in such a high level that is convenient and pleasant to eat. Potassium is important as it helps to regulate blood pressure. It also keeps the heart functioning well. Those who are suffering from high blood pressure are often asked to make bananas a regular part of their daily diet. It can prevent conditions like atherosclerosis as well. The fruit can even reduce the chances of stroke. Consuming just a single banana of average size will give the body an additional 400 mg of potassium. Just remember not to eat too much as this will have its own negative consequences.

Good Digestion

Bananas have a good amount of fiber at 3 grams per piece. Fiber helps to make people feel full for longer so they don’t overindulge and gain weight. It also makes digestion flow smoother. People who are having digestive issues may want to incorporate the fruit in their meal plans. However, it should be stressed that moderation is key. Bananas are so delicious that it is easy to eat more than you need to and this may backfire in the form of constipation.

Follow us at Nature’s Knowledge to gain more information about the natural world.

More Uses For Canned Tuna

Canned tuna is a convenient health food for people who don’t have much time to prepare meals. You can always open one and eat when you’re hungry. It’s an excellent source of protein, omega 3 fatty acids, and many other nutrients. It’s also quite delicious so having it frequently is no issue, but sometimes you might like to change things up to keep things exciting. Here are a few canned tuna recipes for your next meals:

Spiced Tuna on Bread

If you are looking for something that doesn’t take much effort, then how about just adding a bit of salt, pepper, and a bit of spice to the usual fare? Chili and paprika are good options but you are free to add whatever suits your taste. Place it on white or whole wheat bread slices. Mix in small bits of chopped tomatoes and onion for texture.

Tuna Salad Variations

Create your favorite salad using fresh greens and your preferred dressing. You could toss in anything you like in there or make do with whatever you find in the refrigerator. Sometimes improvisation can lead to surprisingly good results. Add tuna chunks or flakes for protein. The salad will be more filling that way.

Tuna Croquettes

You will need bread crumbs, green onions, eggs, Dijon mustard, lemon, oil, salt and pepper. There are plenty of recipes online for variations on the ratios. Mix everything in a bowl, divide into small pieces, and fry in oil until golden brown.

Tuna in Pasta

You can add the contents of canned tuna into virtually any pasta dish. Boil the spaghetti noodles and prepare the sauce in a separate pan. Once everything is ready, pour the tomato sauce over the noodles and top with the tuna flakes. Sprinkle cheese on top. You can also do the same with lasagna. If you don’t like pasta, then use eggplant instead. Cut an eggplant into long slices, season and grill. Create the layers carefully with tuna being in the middle of these slices. Pour sauce and cheese on top then bake to perfection.

Follow us at Nature’s Knowledge to gain more information about the natural world.

Tips For Lactose Intolerant Individuals To Get More Calcium


Many people are lactose intolerant and this can be a problem as increased milk intake is usually the first advice for people who wish to avoid osteoporosis. Milk is rich in calcium and comes in liquid form which is easy to consume. Fortunately, there are plenty of other ways to increase the body’s calcium levels. Follow the tips below to get stronger bones:

1. Avoid Food And Drinks That Diminish Calcium From The Body

The first thing you should do is to stop unnecessary loss of calcium. After all, you are already compromised in terms of viable sources. Limit your troubles to make them more manageable. Drinking alcoholic beverages, regular caffeinated coffee, and sodas lend to trigger this loss.

2. Get Out In The Sun For Vitamin D

The body needs Vitamin D to facilitate calcium absorption. The best source of it is sunlight. Go out in the sun early in the morning or late in the afternoon for mild exposure. Even half an hour to an hour per day will make a big difference. Avoid direct sunlight in the midday when the rays are harsh on the skin. This vitamin may also be found in some food like eggs and juice products.

3. Eat Non-dairy Items That Are High In Calcium

Next, turn your attention to the non-dairy sources of calcium for sustenance. Beans are wonderful and can be included into your weekly meal plans. Bake them or find other recipes that you might like. Eat plenty of salmon as well. This fish is rich in protein, good fats and calcium. Season lightly and fry it in olive oil for a quick meal. Add vegetables on the side for balanced nutrition.

4. Choose Calcium-Fortified Products At The Grocery

Companies are also mixing calcium and other nutrients into their products. These add value and entice more buyers to try them out. Calcium is often added to fruit juices, breakfast cereals, breakfast bars, and alternative types of milk. These include almond milk, soy milk and rice milk.

Follow us at Nature’s Knowledge to gain more information about the natural world.

Is It Safe To Eat Pacific Seafood?

Is Pacific seafood safe? This is a question we still hear all the time, and it’s not hard to see why. Here at Nature’s Knowledge we care about the quality and safety of our food, and it’s important to keep up with the latest news on how the disastrous Fukushima nuclear incident in Japan. Despite the main event being years ago, reports of heavily increased radiation still being found from various Pacific wildlife have many people concerned – and rightfully so!

No one like the idea of radiation with their tuna! There are many conflicting stories out there about whether or not the seafood is safe, and as with any online story, it’s sometimes hard to separate the made up blog opinions from the actual scientific studies and work that answers the question of is Pacific seafood safe?

The blue fin tuna has especially come under stern review, as this popular tuna migrates off infected waters and has been shown to carry some of the radioactive cesium that is connected to the Fukushima spill, so some sign is there. The good news? At this point it looks like the level of radioactive spill from the accident is still hundreds of times lower than the level of naturally occurring radioactive materials acquired by the fish through nature.

In other words, while it’s extremely important to keep an eye on the water levels over the next few years and make sure the numbers stay down, the health benefits of eating Pacific seafood far outweigh the risks that come from any potential contamination. In fact, the only places in Japan currently affected are some fisheries near site zero of where the spill took place. Tuna naturally caught off the coast is still safe by their standards, which are 10 times stricter than US standards.

While we always need to be aware of what contaminants are at play, you can rest easy and keep Pacific seafood as a healthy part of a balanced and nutritious diet plan.

Follow us here at Nature’s Knowledge to gain more natural knowledge and work it into a healthier diet and healthier life!

Delicious Foods That Are High In Iron

Iron is an essential nutrient for people who work and play hard. The lack of it can lead to anemia, lethargy and similar problems. Iron deficiency is of particular concern to women, athletes, and those who are both as they have a greater risk compared with the rest of the population. Eating high ion foods will help to prevent this condition. Examples are listed below:

1. Mollusks

If you like seafood, then you are in for a treat. Mollusks like clams, mussels and oysters are known to contain a massive amount of iron. You get as much as 28 mg of the nutrient for every 100g of mollusks consumed. That is more than enough to satisfy an average adult’s daily requirement. Oysters, cuttlefish, octopus, abalone, and scallops are also great sources of iron.

2. Liver

Those who aren’t averse to eating animal sources of iron will find liver as the best food there is. It doesn’t matter if it is chicken, lamb or cow’s liver. This organ is an iron-dense food that contains 28 mg of the nutrient for every 100 grams. It may seem like an unpleasant food if you have never tried it yet but it is actually good. A lot of cultures have recipes that call for liver that is either minced or sliced to add flavor to the dish.

3. Seeds

Vegetarians can snack on pumpkin and squash seeds all throughout the day to keep energy up and get their iron. Plant-based sources are not as easily absorbed by the body but they are more readily regulated so you never have to worry about consuming too much. It can take a bit of an effort to eat seed since you have to open them up one by one to get such a small piece but the effort is worth it.

4. Nuts

Nuts are another good source of iron as they have high amounts of it in delicious bite-sized pieces. Almonds, cashews, hazelnuts and peanut are all wonderful snacks to have during work breaks. Have some stashed on your drawer for those times when you get hungry.

Follow us at Nature’s Knowledge to gain more information about the natural world.