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.
Cranberry, dried, cranberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Manganese
133.50mg per 100 grams
Nettle, leaf, dried
Type: Food
Miscellaneous -> Spices
Manganese
43.71mg per 100 grams
Jujube, chinese, fresh, dried
Type: Food
Snacks -> Nuts, seeds and dried fruits
Manganese
31.07mg per 100 grams
Lingonberry, dried, lingonberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Manganese
29.17mg per 100 grams
Saffron
Type: Food
Miscellaneous -> Spices
Manganese
28.41mg per 100 grams
Bilberry or blueberry, dried, bilberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Manganese
22.00mg per 100 grams
Turmeric, ground
Type: Food
Miscellaneous -> Spices
Manganese
19.80mg per 100 grams
Wheat germ
Type: Food
Cereals and cereal products -> Flour
Manganese
17.70mg per 100 grams
Wheat bran
Type: Food
Cereals and cereal products -> Flour
Manganese
16.00mg per 100 grams
Hemp seed, whole
Type: Food
Snacks -> Nuts, seeds and dried fruits
Manganese
11.71mg per 100 grams
Spearmint, dried
Type: Food
Vegetable dishes -> Vegetables
Manganese
11.48mg per 100 grams
Pine nut, pine kernel
Type: Food
Snacks -> Nuts, seeds and dried fruits
Manganese
10.90mg per 100 grams
Parsley, dried
Type: Food
Miscellaneous -> Spices
Manganese
9.81mg per 100 grams
Rowanberry, dried, rowanberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Manganese
9.65mg per 100 grams
Poppy seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Manganese
8.40mg per 100 grams
Curry powder
Type: Food
Miscellaneous -> Spices
Manganese
8.30mg per 100 grams
Bay leaf
Type: Food
Miscellaneous -> Spices
Manganese
8.17mg per 100 grams
Hemp seed, without hull
Type: Food
Snacks -> Nuts, seeds and dried fruits
Manganese
8.08mg per 100 grams
Rye bran
Type: Food
Cereals and cereal products -> Flour
Manganese
8.00mg per 100 grams
Tarragon, dried
Type: Food
Miscellaneous -> Spices
Manganese
7.97mg per 100 grams
Celery seed
Type: Food
Miscellaneous -> Spices
Manganese
7.57mg per 100 grams
Nut, hazelnut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Manganese
7.22mg per 100 grams
Nut, walnut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Manganese
7.22mg per 100 grams
Chestnut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Manganese
7.22mg per 100 grams
Fennel seed
Type: Food
Miscellaneous -> Spices
Manganese
6.53mg per 100 grams
Oat bran
Type: Food
Cereals and cereal products -> Flour
Manganese
6.50mg per 100 grams
Coriander leaf, dried
Type: Food
Miscellaneous -> Spices
Manganese
6.36mg per 100 grams
Seaweed, wakame, dried
Type: Food
Vegetable dishes -> Canned vegetables
Manganese
6.10mg per 100 grams
Seaweed, nori, dried
Type: Food
Vegetable dishes -> Canned vegetables
Manganese
6.00mg per 100 grams
Marjoram, dried
Type: Food
Miscellaneous -> Spices
Manganese
5.43mg per 100 grams
Chia seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Manganese
5.37mg per 100 grams
Coconut flour
Type: Food
Cereals and cereal products -> Flour
Manganese
5.29mg per 100 grams
Lemon grass (citronella), raw
Type: Food
Vegetable dishes -> Vegetables
Manganese
5.22mg per 100 grams
Pumpkin seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Manganese
5.00mg per 100 grams
Raspberry juice concentrate
Type: Food
Fruit and berry dishes -> Juices
Manganese
4.67mg per 100 grams
Blueberry, bilberry
Type: Food
Fruit and berry dishes -> Berries
Manganese
4.60mg per 100 grams
Flour, oat flour
Type: Food
Cereals and cereal products -> Flour
Manganese
4.60mg per 100 grams
Nut, pecan
Type: Food
Snacks -> Nuts, seeds and dried fruits
Manganese
4.50mg per 100 grams
Soy protein concentrate, 58% protein
Type: Food
Miscellaneous -> Miscellaneous ingredients
Manganese
4.19mg per 100 grams
Nut, macadamia nut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Manganese
4.13mg per 100 grams
Oats, rolled, oat flakes
Type: Food
Cereals and cereal products -> Flour
Manganese
4.10mg per 100 grams
Wheat flakes
Type: Food
Cereals and cereal products -> Flour
Manganese
4.00mg per 100 grams
Dill weed, dried
Type: Food
Miscellaneous -> Spices
Manganese
3.95mg per 100 grams
Soya mince, white or dark
Type: Food
Pulses and pulse dishes -> Pulse products
Manganese
3.80mg per 100 grams
Semolina, whole wheat
Type: Food
Cereals and cereal products -> Flour
Manganese
3.60mg per 100 grams
Lingonberry, cowberry
Type: Food
Fruit and berry dishes -> Berries
Manganese
3.50mg per 100 grams
Lingonberry juice, unsweetened
Type: Food
Fruit and berry dishes -> Juices
Manganese
3.50mg per 100 grams
Sunflower seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Manganese
3.35mg per 100 grams
Amaranth flakes
Type: Food
Cereals and cereal products -> Flour
Manganese
3.33mg per 100 grams
Cumin seed
Type: Food
Miscellaneous -> Spices
Manganese
3.33mg per 100 grams
What you eat matters.