recipes
Manganese
3 tbsp . olive oil 3 garlic cloves , chopped 1 pound kale , chopped 1 ( 15 ounce ) can cannellini beans 4 cups low sodium chicken stock 2 oz . shredded Parmesan Pinch of salt Fresh ground pepper to taste
Get the facts , get the recipe !
KALE & BEAN Savory Soup
Serves 6 by Jeannie Versagli
Look out for this special in the HAC Café during the month of January !
1 . Heat 3 tablespoons olive oil in a skillet . Add garlic and sauté and about 15 seconds .
2 . Mix in chopped kale and cover and simmer about 2 minutes . Add cannellini beans ( with liquid ) and chicken stock . Cover and simmer until beans are heated through , about 5 minutes . 3 . Add salt and fresh pepper to taste . 4 . Top with grated Parmesan and serve .
What is it ?
Manganese is a trace mineral that serves as an essential activating agent for the strengthening and stimulation of several vital metabolic reactions . Manganese is used in the utilization of cholesterol , carbohydrates , and protein . This mineral is found mostly in the liver and kidneys , with lesser amounts found in bones , the retina , and the salivary glands .
Health Benefits
Manganese is important for the formation and development of bone and bone metabolism . Early research suggests that taking manganese along with calcium helps improve symptoms of PMS .
Food Sources
The best food sources of manganese are plant origins such as bran cereals , soybeans , legumes , green leafy vegetables , nuts , tea , and coffee .
Dietary Reference Intakes ( DRIs )
According to the Food and Nutrition Board of the Institute of Medicine , National Academy of Sciences
INFANTS 0-6 MONTHS : 0.003 mg / day
7-12 MONTHS : 0.6 mg / day 1-3 YRS : 1.2 mg / day 4-8 YRS : 1.5 mg / day 9-13 YRS , MALES : 1.9 mg / day
FEMALES : 1.6 mg / day 14-18 YRS , MALES : 2.2 mg / day
FEMALES : 1.6 mg / day 19 AND OLDER , MALES : 2.3 mg / day
FEMALES : 1.8 mg / day PREGNANT WOMEN : 2.0 mg / day
LACTATING : 2.6 mg / day
enhance magazine | JANUARY 2018 39