Manganese Foods: A Practical Guide

What are the benefits of manganese in your body? 

Manganese is an essential mineral that is involved in the formation of your bones as well as being involved in the metabolism of carbohydrates, cholesterol and amino acids.  

Deficiency conditions 

You may need more manganese if you:

Target manganese intake 

While manganese is essential because we cannot make it, we only need a very small amount of it so we don’t know much about what constitutes a minimum or optimal intake.

There is limited data on deficiencies relating to a lack of manganese, so the Adequate Intake of 5.5 mg/day for men and 5 mg/day for women is based on the average intake In healthy populations.  

People following a carnivorous diet with minimal plant products tend to not meet the Adequate Intake levels for manganese.  However, this may not be a concern given the lack of data on the basis for minimal intake levels and levels that cause deficiency.

Manganese rich food sources 

Foods that contain more manganese include:

  • turmeric 
  • cinnamon 
  • spinach 
  • tea
  • black pepper 
  • spinach  
  • blackberries  
  • kale  
  • raspberries 
  • broccoli  
  • garlic
  • grapes
  • zucchini
  • filberts
  • oatmeal 
  • lettuce
  • cabbage
  • green beans  
  • sauerkraut
  • asparagus  
  • pumpkin seeds
  • beets  
  • asparagus  
  • pecans
  • celery  
  • Brussels sprouts
  • cauliflower 

Synergistic nutrients 

Manganese works synergistically with vitamins B1, C, K, biotin, choline, copper, iron, zinc and glucosamine. 

Nutrient profile 

The nutrient fingerprint chart below shows that it is easy to meet the minimum intake levels of manganese from a nutrient-dense diet.  Foods with more manganese tend to have more fibre.

Nutritious foods to naturally boost your manganese 

If you are experiencing any of the symptoms of low manganese or are concerned that your current vitamin D intake is low, then you may be interested in our lists of manganese-rich foods and meals. 

What you will get:

  • Our Nutritional Optimisation Kickstart Guide, 
  • A list of the most popular 50 foods that contain more manganese,
  • A list of 100 popular foods that contain manganese, and 
  • An even longer list of 150 common foods that contain more manganese to allow you to expand your nutrient-dense repertoire further.

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