Manganese Rich Foods: Best Food Sources of Manganese

There are quite a few food sources of manganese are available. Manganese is a trace mineral found widely in the nature. It is an essential mineral for the human body and lack of it can lead to many health problems. The best food sources of manganese can be easily available in many common foods.

Manganese is extremely important for activating the enzymes. It works as an enzyme activator. It activates the enzymes responsible for the utilization of several key nutrients including biotin, thiamin, ascorbic acid, and choline. Manganese is a strong anti-oxidant which is very helpful to maintain good cholesterol levels and keep the heart healthy. Manganese also plays important role to maintain healthy blood sugar levels. In addition, manganese keeps the bone strong, helps to maintain healthy nerve and promotes the function of thyroid gland.

Manganese mineral is responsible for the production of sex hormones thus it enhances reproductive health.

Although, manganese deficiency is very rare but lack of it in the body can lead to nausea, vomiting, skin rash, bone loss, hearing loss and dizziness. Manganese deficiency is also associated with high blood sugar levels, ataxia, convulsions and paralysis. Poor dietary intake of manganese is the main reason of manganese deficiency. People who are suffering from chronic liver or gallbladder disorders need more manganese in their diet.

Best Food Sources of Manganese

Top Most Nutrient Dense Foods
  • Pineapple
  • Cloves
  • Cinnamon
  • Spinach
  • Turmeric
  • Oregano
  • Black Pepper
  • Mustard greens
  • Collard greens
  • Turnip greens
  • Kale
  • Swiss chard
  • Garlic
  • Strawberries
  • Raspberries
  • Grapes
  • Blackstrap Molasses
  • Maple Syrup

Other Best Food Sources of Manganese
  • Sesame Seeds
  • Lentils
  • Almonds
  • Walnuts
  • Flaxseeds
  • Pumpkin seeds
  • Cumin seeds
  • Soybeans
  • Miso
  • Mushrooms
  • Tomatoes
  • Green beans
  • Asparagus
  • Broccoli
  • Oats
  • Romaine lettuce
  • Brown rice
  • Rye
  • Fennel
  • Quinoa

Recommended Dietary Allowances of Manganese:

Children and Infants
Infants 0 - 6 months: 0.003 mg
Infants 7 months - 1 year: 0.6 mg
Children 1 - 3 years: 1.2 mg
Children 4 - 8 years: 1.5 mg
Males 9 - 13 years: 1.9 mg
Males 14 - 18 years: 2.2 mg
Females 9 - 18 years: 1.6 mg

Males 19 years and older: 2.3 mg
Females 19 years and older: 1.8 mg
Pregnant women: 2 mg
Breastfeeding women: 2.6 mg

Supplements and dietary intake of manganese together should not exceed 10 milligrams per day because of the risk of nervous system side effects.

Manganese mineral plays important roles in the prevention and treatment of diseases and health conditions such as diabetes, asthma, heart disease, osteoporosis, rheumatoid arthritis, epilepsy, premenstrual syndrome and allergies.

Always consult your doctor before taking manganese supplements especially if you are going through any medications. Because manganese's interactions with certain medications can cause some side effects.

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Facts About Manganese: What is Manganese and Importance of Manganese for Health

AManganese is a mineral which is found in human body and comes under trace minerals category. Trace minerals are the minerals which are needed by our body in very small amounts. For certain factors manganese is very important for our health. It works as an enzyme activator; it is also plays an important role in building good bone structure and bone metabolism. Not only that, it also contributes to synthesis of fatty acids and carbohydrate metabolism...

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Lancy said...

Informative post :) Thanks

RamaRao_bobby said...

Thanks for posting an exhaustive list of magnesium rich food sources Sourav. Glad to see my favorite fruit Pineapple right on top. I love eating Pineapple and drinking Pineapple Juice, very much a rich source of magnesium, calcium and vitamin C. Yes, I agree to the fact that manganese deficiency is very rare and especially in Indians it's seldom seen as most of the magnesium rich foods including cloves, turmeric, black Pepper, garlic, walnuts, sesame seeds, tomatoes and others are used more or less daily.

Anonymous said...

Its really very interesting post full of valuable information. The key part of this post is its descriptive way to define anything. Mumbai Escorts

Judy SheldonWalker said...

Fascinating facts on manganese. I love informative articles about nutrition and natural health.

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