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Manganese and raspberries
By Nutritional Therapist Roisin Cooke, graduate of the College of Naturopathic Medicine (CNM) in Edinburgh.


Why you need it:
- Manganese is a trace mineral which primarily helps with the production of many enzymes or catalysts which are responsible for numerous important biochemical reactions in the body. 
- It is essential for bone production as it plays a role in calcium absorption.
- It plays a role in keeping our skin looking young as it is used to produce collagen and 'manganese superoxide dimutase', a particular antioxidant which helps protect skin from the sun's UV damage. 
- Collagen is also a component of connective tissue which helps our joints stay strong and flexible.
- Manganese is also involved with blood sugar control, helping to sustain our energy throughout the day.
 What do you find it in?
 It is easy to get sufficient Manganese in our diet as it is available in many plants and we only need a small amount.  Manganese can be found in oats, brown rice, nuts, whole grains, spinach, pumpkin seeds, pineapple, strawberries, raspberries, kale, and quinoa to name a few.
Seasonal tip:
Antioxidant-rich raspberries fight free radicals, and have plenty of fibre, vitamin C, as well as beautifying manganese and vitamin K.  Try this smoothie to say goodbye to dull winter skin!

Raspberry Lemonade Spring Cleanse Smoothie
1 cup dandelion root tea (chilled)
1 cup frozen organic raspberries
1 lemon
10 fresh mint leaves
1 tbsp raw honey (ideally local).
Blend and enjoy!

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