Manganese benefits for autoimmune disease

Manganese is a mineral that is considered an essential nutrient because the body requires it to function properly.

Manganese doesn’t get a lot of spotlight, but it actually plays some low-key important roles—especially when it comes to autoimmune health. Here’s how it can help: 

It is a strong antioxidant that helps to reduce inflammation in the body. It also aids metabolism, helps regulate blood sugar, helps heal bones and connective tissues, and can help reduce premenstrual cramps. 

Low dietary manganese intake or low levels of manganese in blood or tissue have been associated with Osteoporosis and Diabetes mellitus.

1. Powerful Antioxidant Support

• Manganese is essential for the enzyme MnSOD (manganese superoxide dismutase)—a major antioxidant defender in your mitochondria.

• This helps neutralize free radicals and reduce oxidative stress, which is a big driver of autoimmune flares.

2. Anti-Inflammatory Effects

• By supporting antioxidant activity, manganese helps calm chronic inflammation, which is at the core of many autoimmune conditions like RA, lupus, and MS.

3. Supports Joint Health

• Manganese helps build collagen and is involved in the formation of connective tissue and cartilage.

• This can be particularly helpful in autoimmune conditions that affect joints, like rheumatoid arthritis.

4. Aids in Enzyme Function + Nutrient Absorption

• It’s a cofactor for several enzymes involved in:

  • Carb and fat metabolism

  • Wound healing

  • Bone formation

• Helps the body process other important nutrients like vitamin B1, vitamin E, and magnesium—which are all crucial for immune regulation.

5. May Support Brain + Nerve Function

• Manganese is involved in neurotransmitter production and neural protection, which could be relevant for autoimmune conditions affecting the nervous system (like MS or autoimmune encephalitis).

---

⚠️ A Few Notes:

• Too much manganese can be toxic—especially in supplement form. Stick with the recommended daily intake unless advised otherwise by a doctor.

• Food sources are usually safest: pumpkin seeds, oats, leafy greens, such as spinach, whole grains like brown rice and wheat germ, pineapple, nuts such as pecans, peanuts and almonds and tofu. 

• The good news is that we get adequate dietary manganese from eating these foods and rarely need to supplement our diet. If you’re considering a supplement, talk to your doctor first as excessive levels of manganese are toxic and supplements should be approached with care.

TOFU RECIPE. 

Tofu is made from soybeans and is soft and bland and can easily be incorporated in stir-fries as a great source of easy to chew protein. It easily absorbs other flavors so works well with asian sauces such as soya, oyster, or chili sauce. but if you are like me and can no longer tolerate these spicy sauces due to burning mouth syndrome you may like the following idea. 

Use firm or extra firm tofu and drain excess water off the tofu.

Slice the tofu into 1-inch thick pieces and place in a dish to use in the oven.

Mix all the sauce ingredients together and pour over tofu and bake for 20 minutes: 

• Peanut butter
• Golden syrup or coconut sugar or other sugar
• Sesame oil
• Salt or soya sauce
• a splash of lime juice

Enjoy with rice and vegetables.

I track my food, exercise and other health metrics with cronometer. It encourages me to focus on nutrition as a whole rather than counting calories and even tracks foods like miso and soy butter.

You may also like these articles:

• Antioxidant Therapies: A New Boost in Rheumatoid Arthritis Treatment
• Turmeric's benefits
• Vitamin D and marine omega 3 and autoimmune disease Research 
• Pomegranate extract may reduce arthritis symptoms

Salmon Cakes with yoghurt dressing

You may call them salmon rissole, patties, burgers or cakes depending on where you come from. No matter what you call them they are one of our go-to meals that is gluten-free and would be on an anti-inflammatory diet like MIND or the Mediterranean diet. Of course with all recipes you may need to swap some ingredients to what you are able to eat.

Salmon Cakes with yoghurt dressing

Serves 4

• 1 (6-oz.) can salmon 
• 2 tbsp. diced shallots (green onions)
• 2 tbsp. chopped parsley
• 2 tbsp. chopped chives
• ¼ cup finely chopped gluten-free rolled oats or oat flour or cooked rice
• 1 large egg, lightly beaten
• ½ tsp. salt
• 1 tbsp. rice bran oil
• Butter to lightly grease baking tray or any oil you prefer.
• Lettuce to serve it on 
• If spices are tolerated add ¼ tsp. of ground cumin or ½ tsp. tumeric or curry powder.

Yogurt sauce:

• ½ cup plain Greek yogurt
• 2 tbsp. chopped fresh chives
• 1 tsp. lemon zest
• 1 tbsp. rice bran oil
• ¼ tsp. salt

Drain fish.

Stir together fish, shallots, parsley, chives, oats, egg, salt, in large bowl until all ingredients are thoroughly combined.

Using your hands, form mixture into cakes, and place them on plate. Cover and refrigerate for 30 minutes or longer. 

Combine dressing ingredients in a small bowl.

When cakes have finished chilling place in a butter greased oven tray and bake in the heated oven at 180 degrees until brown (around 12 to 15 minutes). 

Divide lettuce evenly among plates, place fish cake on lettuce, and yogurt sauce on the side.

Substitutes:

Some people may not tolerate salmon but may be able to eat canned mackerel of fresh white fish. 

You may be interested in these articles on diet:

Whats in an Anti inflammatory Diet?

Mediterranean diet simplified

Mediterranean breakfasts

Mediterranean diet simplified

Learn how simple it is to implement the healthy, Mediterranean diet. Get the daily menu suggestions, and easy way to do the diet everyday. 

Many people think that following a new diet is complicated. Especially if you have tried many different diets before. You may have had to buy a recipe book and many special foods and the thought of doing this again is off-putting. 

I'm here to tell you that the Mediterranean diet is simple to follow. You are probably already eating many components of the diet. Maybe you just don't know it! 

With a few small tweaks you may be following one of the healthiest diets on the planet. One with much research to back it up. Large studies have shown that the Mediterranean diet is effective in reducing the risk of cardiovascular diseases and overall mortality.

So I wanted to simplify the diet for you so that you can easily see what it entails. It has the great benefit of including all the food groups. Yes, you can eat carbs. Yes you can eat fats. Yes the whole family can eat like this. Yes you will probably have most, or all, of the foods in your pantry already.

Read the simplified list below to understand the diet and see if it is for you and your family. 

The Mediterranean diet is a traditional diet in Mediterranean countries which is high in vegetable consumption. It includes the following :

• vegetables
• fish and other seafood
• small amounts of meat and chicken
• wholegrains
• fresh fruits 
• nuts
• legumes
• olive oil
• red wine in small amounts

It is healthy because:

• the foods contain high amounts of fibre
• a monounsaturated fat is the main source of fat
• full of antioxidants
• fresh food
• food is prepared simply
• herbs and spices are used instead of salt to flavor foods
• there is less red meat than in a typical western diet
• there is more fish and fruit and vegetables than in a typical western diet

It is easy to do because:

• it includes every food group
• it uses seasonal foods that you have easy access to. 

What a Day on the Mediterranean Diet might look like:

Summer:

Breakfast: Fresh fruit, yoghurt and a sprinkle of nuts. (Get more breakfast ideas here)

Lunch: Large nicoise salad of boiled egg, tuna or chick peas, lettuce, onion, olives, tomato, lettuce with olive oil and lemon dressing and wholegrain bread. 

Dinner: Mediterranean Pasta Frittata with steamed veges. A glass of red wine.

Snacks or dessert: Fresh berries. 

Winter:

Breakfast: Porridge withy berries and chia seeds.

Lunch: Baked eggs with vegetables including potatoes and fresh herbs. 

Dinner: Grilled fish or chicken with lemon almond broccoli and salad and a small wholegrain pasta with a tomato based sauce. Or replace fish/chicken with lentil lasagne for a completely plant based option or Greek style lasagna for a vegetarian with cheese based option option. A glass of red wine.

Snack or dessert: Fruit and nuts or olives, fetta cheese, carrots and wholegrain biscuits. 

You may be feeling that this doesn't look much like a diet and thinking how will this benefit me? The following simple guideline may help:

• Eat More vegetables, leafy greens, fruits, whole grains, and beans, legumes and nuts and seeds and herbs and spices.
• Eat Moderately lean proteins: mainly fish, some poultry, and some eggs.
• Eat LESS  Red Meats and Sweets 
• Use Extra Virgin olive oil regularly.
• Avoid processed foods, butter, cream, yellow cheeses, and too much sugar and fruit juices.

Simple way to do the Mediterranean Diet:

1. Look at the the Mediterranean Diet Pyramid as a weekly guide.

2. Look at the healthy eating plate as a guide for lunches and dinners.

You can get a printable copy of this healthy eating plate - Download one here, and hang it on your refrigerator to serve as a daily reminder when planning and preparing your meals.

Some Recipes to get you started:

Gluten-Free Hummus Tahini Recipe with Spiced Olive Oil

Quinoa Salad with Yellow Tomatoes, Olives and Mint

Roasted Vegetables with Two Sauces

Mediterranean Rustic Chicken Soup for the Soul

Mediterranean Pasta Frittata with Goat Cheese and Sun-dried Tomatoes

Mediterranean Tuna and Artichoke Pasta

Agave Lime Salmon

Thanks to gluten free goddess

              

Super Food: Blueberries

Blueberries

WHY ARE BLUEBERRIES A SUPER FOOD?

Blueberries have only about 80 calories per cup and are very high in fiber, vitamin C, vitamin K, manganese and are an antioxidant* powerhouse having nearly 10 times more antioxidants than other fruits and vegetables.
While they are awesome raw, they can also add a great nutritional boost to smoothies, yogurt, cereal, granola and muffins.
You can throw blueberries into anything, they make all of your options so yummy!

Glycemic Index Value of blueberries: 59 which is Medium ( 55 and under is low)

Berries offer potential protection against cancer, a boost to the immune system, and a guard for the liver and brain. An American Cancer Society study of nearly one hundred thousand people found that those who ate the most berries appeared significantly less likely to die of cardiovascular disease. Dr Michael Greger

Blueberries can significantly improve cognitive performance within hours of consumption... find out more about the benefits of blueberries for the brain in this short 4 minute video by Dr Michael Greger.

Gluten-free berry and hazelnut friands from Taste.com.au

BLUEBERRY RECIPES

Gluten-free berry and hazelnut friands

Raspberry & blueberry muffins

Jennifer Esposito's Gluten-Free Blueberry Walnut ...

Simple Veganista Blueberry Banana Smoothie

* Anti-oxidants fight free radicals in the body, which help build immunity.

How about just a cup a day of blueberries?

The oldest diet around

The paleolithic diet is simple - based on foods humans ate prior to agriculture. It includes red meat, poultry, fish, shellfish, eggs, some nuts, seeds, vegetables, roots, fruit and mushrooms. It is based on the premise that humans are adapted to the diet of their ancestors in cave man times.
Proponents believe it eliminates allergies and food intolerances especially as it contains no dairy products or grains which are the 2 main causes of food sensitivities in our times. It also eliminates potatoes which are thought to aggrevate arthritis.
SBS Food Investigators program is running a trial diet which shows how a modern couple progress on this ancient diet.
Geraldine Georgeou is a dietician who bases her healthy eating plan on the Paleo diet. It includes recipes and a shopping list.
Interestingly it is also the foods, now often recommended, to introduce to your baby when they commence eating solids - starting with the vegetables.

Gluten intolerance

I have wheat intolerance which was diagnosed with an elimination diet through the Royal Prince Alfred Allergy Clinic in Sydney, Australia. I often wonder if this means I should avoid all gluten as oats upsets me too. Gluten is found in wheat, barley, rye, and oats.
On Daily Strength forums I read of a lady with an autoimmune condition that is in remission - she believes this is due to avoidance of all gluten. She follows a diet designed for celiacs. She also avoids all dairy. This may be difficult but is worth a try if it can improve symptoms. Take the Gluten-Free Challenge which will help you with recipes.
Associated Conditions to Celiac Disease CD
"For the patient who may have had active, untreated celiac disease for a number of months or even years, there may be associated immune-related conditions. There is an established association between CD and insulin-dependent diabetes mellitus and with thyroid disease." Celiac Sprue Association/United States of America, Inc. (CSA)
Celiac disease is an autoimmune disorder.
LINKS:
Celiac disease at Medline Plus
Gluten Intolerance Group
Celiac Disease Foundation
Julia's Gluten Free Pumpkin Bread
Julia's Simple Gluten Free Brownie Mix Muffins
Celiac.com