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Manganese

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In this Lesson you will Learn

  1. What is manganese and why is manganese important?
  2. How much manganese do I need? *Can I get too much manganese?
  3. What are dietary sources of manganese?
 

Manganese is a mineral found in whole grains, beans, legumes, nuts, leafy greens, pineapple, and tea. 

It forms part of an important antioxidant enzyme that protects the body from free radical damage.1 It also forms part of several enzymes involved in metabolizing carbohydrates, amino acids, and cholesterol. Another enzyme that requires manganese is necessary for maintaining strong bones.2

wheat germpine nutsbrown ricepeanutspineapple

The daily recommendation for adults is between 1.8-2.3 mg depending on age and gender. Since manganese can be toxic in high quantities, the upper limit for adults is set at 11 mg.3 

Manganese-rich Foods

Ingredient mg of Manganese per 100g mg of Manganese per 100 calories
cloves 60.1 21.9
ground ginger 33.3 9.9
saffron threads 28.4 9.2
ground cardamom 28.0 9.0
ground cinnamon 17.5 7.1
pumpkin pie spice 15.8 4.6
wheat germ 13.3 3.7
pepper 12.8 5.1
bran 11.5 5.3
dried mint 11.5 4.0
dried parsley 9.8 3.4
dried basil 9.8 4.2
teff 9.2 2.5
pine nuts 8.8 1.3
vanilla bean paste 8.5 3.0
bay leaf 8.2 2.6
fresh tarragon 8.0 2.7
dried thyme 7.9 2.9
turmeric 7.8 2.2
celery seed 7.6 1.9
all-bran cereal 7.4 2.9
poultry seasoning 6.9 2.2
poppy seeds 6.7 1.3
fennel seeds 6.5 1.9
ground coriander 6.4 2.3
hazelnuts 6.2 1.0
oat bran 5.6 2.3
dried marjoram 5.4 2.0
lemongrass 5.2 5.3
dried oregano 5.0 1.9
oat 4.9 1.3
pumpkin seeds 4.5 0.8
pecans 4.5 0.7
maple sugar 4.4 1.2
white pepper 4.3 1.5
agar agar 4.3 1.4
curry powder 4.3 1.3
peanut flour 4.2 1.0
unsweetened chocolate 4.2 0.8
macadamia nuts 4.1 0.6
whole wheat flour 4.1 1.2
homemade granola 4.1 0.8
oat flour 4.0 1.0
brown rice flour 4.0 1.1
dried dill weed 4.0 1.6
wheat chex 3.9 1.1
black walnuts 3.9 0.6
unsweetened cocoa powder 3.8 1.7
brown rice 3.7 1.0
uncooked long grain rice 3.7 1.0
dutch process cocoa 3.7 1.7
rice cake 3.7 1.0
rolled oats 3.6 1.0
rice chex 3.6 1.0
bran flakes 3.6 1.1
cheerios 3.5 1.0
walnuts 3.4 0.5
mussels 3.4 4.0
ground cumin 3.3 0.9
amaranth 3.3 0.9
grape-nuts cereal 3.2 0.9
fresh sage 3.1 1.0
whole wheat pasta 3.1 0.9
bulgur 3.0 0.9
spelt 3.0 0.9
ground allspice 2.9 1.1
ground nutmeg 2.9 0.6
kamut 2.9 0.8
grape leaves 2.9 3.1
brazil nuts 2.8 0.4
unsweetened coconut 2.7 0.4
chia seeds 2.7 0.6
granola 2.7 0.6
whole wheat pretzels 2.7 0.7
peanuts 2.6 0.5
dried soybeans 2.5 0.6
ground flaxseed 2.5 0.5
sweetened coconut 2.5 0.5
crispbread 2.5 0.7
sesame seeds 2.5 0.4
mustard seeds 2.4 0.5
rye flour 2.4 0.7
roasted peanuts 2.4 0.4
lotus seed 2.3 0.7
maple syrup 2.3 0.9
star anise 2.3 0.7
almonds 2.3 0.4
soy flour 2.3 0.5
dried chickpeas 2.2 0.6
roasted soybeans 2.2 0.5
whole wheat bread 2.1 0.9
chervil 2.1 0.9
unsalted peanuts 2.1 0.4
dry roasted peanuts 2.1 0.4
quinoa 2.0 0.6
cayenne pepper 2.0 0.6
black grapes 2.0 3.5
sunflower seeds 2.0 0.3
dark chocolate 1.9 0.3
pearl barley 1.9 0.5
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Sources

  1. University of Maryland Medical Center - Manganese
  2. The Linus Pauling Institute Micronutrient Information Center - Manganese
  3. Eating Well - Manganese
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Takeaways

  1. Manganese is a mineral that makes up part of several important enzymes in the body with various functions.
  2. Adults need 1.8-2.3 mg of manganese daily. Too much manganese can be toxic—the upper limit for adults is 11 mg/day.
  3. ​Dietary sources of manganese include whole grains, beans, legumes, nuts, leafy greens, pineapple, and tea.​​
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next lesson » Phosphorus