Components -> Minerals -> Trace elements
Manganese is a trace mineral that is essential for the normal functioning of the human body. It plays a key role in forming connective tissues, bones, blood clotting factors, and sex hormones. Manganese also acts as an antioxidant, helping to protect cells from damage caused by free radicals.
Manganese is essential for the proper functioning of enzymes involved in metabolism, bone development, and antioxidant activity. It plays a key role in the formation of connective tissues, blood clotting, and the metabolism of amino acids, cholesterol, and carbohydrates.
An adequate manganese intake is around 2.3 mg per day for adult men and 1.8 mg per day for adult women.
Manganese plays a crucial role in supporting overall bone health, aiding in optimal bone development and maintenance. It also acts as a cofactor for various enzymes involved in antioxidant function, energy metabolism, and brain function. Additionally, manganese is important for the formation of connective tissues and in the metabolism of amino acids, cholesterol, and carbohydrates.
It rare for humans to have manganese deficiency. Yet, symptoms might include skin rash, mood changes and others.
While manganese is an essential mineral for the body, high levels of manganese can be harmful and toxic. Excessive manganese exposure, often seen in industrial settings, has been associated with increased blood pressure and cholesterol, neurological problems and other adverse health effects. Such high levels of manganese to cause harm usually arise from the enviornment rather than from dietary intake.
Including foods rich in manganese, such as nuts, seeds, whole grains, and leafy green vegetables, in your diet can help increase your manganese levels.
Vegans can meet their manganese needs by consuming plant-based sources such as nuts, seeds, whole grains, legumes, and leafy green vegetables. These foods are rich in manganese and can help vegans reach an adequate daily intake.
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Cranberry, dried, cranberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Manganese
53.40mg per 40 grams
Jujube, chinese, fresh, dried
Type: Food
Snacks -> Nuts, seeds and dried fruits
Manganese
12.43mg per 40 grams
Lingonberry, dried, lingonberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Manganese
11.67mg per 40 grams
Raspberry juice concentrate
Type: Food
Fruit and berry dishes -> Juices
Manganese
11.21mg per 240 grams
Bilberry or blueberry, dried, bilberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Manganese
8.80mg per 40 grams
Rice, natural rice, mixed rice and wild rice, boiled without salt
Type: Recipe
Cereals and cereal products -> Rice
Manganese
8.57mg per 140 grams
Lingonberry juice, unsweetened
Type: Food
Fruit and berry dishes -> Juices
Manganese
8.40mg per 240 grams
Cranberry-lingonberryjuice, unsweetened
Type: Food
Fruit and berry dishes -> Juices
Manganese
8.36mg per 271 grams
Rice, brown, boiled, salt
Type: Recipe
Cereals and cereal products -> Rice
Manganese
6.65mg per 140 grams
Rice, brown, boiled without salt
Type: Recipe
Cereals and cereal products -> Rice
Manganese
6.64mg per 140 grams
Blueberry, bilberry
Type: Food
Fruit and berry dishes -> Berries
Manganese
6.44mg per 140 grams
Noodle, whole wheat, boiled, salt
Type: Recipe
Cereals and cereal products -> Pasta
Manganese
6.42mg per 140 grams
Liver, boiled, salt
Type: Recipe
Meat dishes -> Offal dishes
Manganese
6.25mg per 85 grams
Roasted liver
Type: Recipe
Meat dishes -> Offal dishes
Manganese
6.10mg per 85 grams
Beetroot, boiled, salt
Type: Recipe
Vegetable dishes -> Cooked vegetables
Manganese
3.06mg per 50 grams
Lingonberry, cowberry
Type: Food
Fruit and berry dishes -> Berries
Manganese
4.90mg per 140 grams
Barley, pearl, boiled with salt
Type: Recipe
Cereals and cereal products -> Rice
Manganese
4.56mg per 140 grams
Rice, long-grain, boiled, salt
Type: Recipe
Cereals and cereal products -> Rice
Manganese
4.30mg per 140 grams
Rice, long-grain, boiled without salt
Type: Recipe
Cereals and cereal products -> Rice
Manganese
4.29mg per 140 grams
Game bird, grilled/fried
Type: Recipe
Meat dishes -> Chicken and other birds
Manganese
3.87mg per 85 grams
Rowanberry, dried, rowanberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Manganese
3.86mg per 40 grams
Carrot, fried
Type: Recipe
Vegetable dishes -> Cooked vegetables
Manganese
3.69mg per 85 grams
Pineapple juice, unsweetened, vitamin c
Type: Food
Fruit and berry dishes -> Juices
Manganese
3.78mg per 250 grams
Beetroot, baked
Type: Recipe
Vegetable dishes -> Cooked vegetables
Manganese
3.60mg per 85 grams
Hemp seed, whole
Type: Food
Snacks -> Nuts, seeds and dried fruits
Manganese
1.17mg per 10 grams
Pine nut, pine kernel
Type: Food
Snacks -> Nuts, seeds and dried fruits
Manganese
3.27mg per 30 grams
Rice, boiled, salt
Type: Recipe
Cereals and cereal products -> Rice
Manganese
3.23mg per 140 grams
Carrot, boiled, salt
Type: Recipe
Vegetable dishes -> Cooked vegetables
Manganese
1.69mg per 46 grams
Pesto sauce, herb sauce
Type: Recipe
Miscellaneous -> Condiments
Manganese
3.11mg per 63 grams
Sour cabbage / sauerkraut
Type: Recipe
Vegetable dishes -> Canned vegetables
Manganese
3.10mg per 30 grams
Mashed carrot
Type: Recipe
Vegetable dishes -> Cooked vegetables
Manganese
1.61mg per 46 grams
Rice, boiled without salt
Type: Recipe
Cereals and cereal products -> Rice
Manganese
2.84mg per 140 grams
Potato, new, boiled with salt
Type: Recipe
Potatoes -> Cooked potatoes
Manganese
4.19mg per 167 grams
Wheat germ
Type: Food
Cereals and cereal products -> Flour
Manganese
2.66mg per 15 grams
Nettle, stinging nettle
Type: Food
Vegetable dishes -> Vegetables
Manganese
2.60mg per 85 grams
Poppy seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Manganese
0.74mg per 8.8 grams
Cabbage, fried
Type: Recipe
Vegetable dishes -> Cooked vegetables
Manganese
2.43mg per 85 grams
Potato, peeled, boiled with salt
Type: Recipe
Potatoes -> Cooked potatoes
Manganese
3.69mg per 167 grams
Hemp seed, without hull
Type: Food
Snacks -> Nuts, seeds and dried fruits
Manganese
0.81mg per 10 grams
Wheat bran
Type: Food
Cereals and cereal products -> Flour
Manganese
2.40mg per 15 grams
Kidney, boiled, salt
Type: Recipe
Meat dishes -> Offal dishes
Manganese
2.26mg per 85 grams
Sweet potato, without skin, boiled, salt
Type: Recipe
Vegetable dishes -> Cooked vegetables
Manganese
3.91mg per 151 grams
Hazelnut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Manganese
0.09mg per 1.3 grams
Walnut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Manganese
0.14mg per 2 grams
Chestnut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Manganese
0.87mg per 12 grams
Carrot, baked
Type: Recipe
Vegetable dishes -> Cooked vegetables
Manganese
1.17mg per 46 grams
Chicken nuggets, deep-fried, lactose-free
Type: Recipe
Meat dishes -> Poultry dishes
Manganese
2.16mg per 85 grams
Pineapple, canned, in syrup
Type: Food
Fruit and berry dishes -> Fruit and berry salads
Manganese
0.72mg per 48 grams
Pineapple, canned, in own juice
Type: Food
Fruit and berry dishes -> Fruit and berry salads
Manganese
0.71mg per 47 grams
Pineapple, without skin
Type: Food
Fruit and berry dishes -> Fruits
Manganese
1.26mg per 84 grams
What you eat matters.