Food Sources of Manganese: Manganese is Critical To Proper Bone Formation and Cartilage Health
Food Sources of Manganese
It is a fact that there are many food sources of manganese available to the general public.
Manganese is a mineral used in the body as an antioxidant and helps in the metabolism of amino acids, carbohydrates, and cholesterol. It is also a critical component in the formation of bone structure and cartilage health, and helps the body with wound healing.
Insufficient quantities of manganese in the human body have been correlated with chronic disease processes such as osteoporosis, diabetes, and epilepsy.
The recommended dietary intake of manganese is approximately 2.1-2.3 milligrams daily for men and 1.6-1.8 milligrams daily for women.
There are many food sources that are rich in the mineral manganese. Here is a list of foods that have a high content of manganese available for consumption.
Beans, Lentils, and Whole Grains
This is the powerhouse food group with the richest contents of manganese available. Adding even one of these foods everyday will help to balance your body’s daily recommended levels of the mineral manganese.
- Cooked brown rice, 1.76mg
- Uncooked whole grain rye, 1.51mg
- Cooked whole grain oats, 1.37mg
- Cooked spelt grains, 1.24mg
- Cooked bulgar wheat, 1.11mg
- Cooked lentils, .98mg
- Cooked buckwheat, .68mg
- Cooked millet, .66mg
- Cooked barley, .62mg
Roots, Nuts & Seeds
The group of roots, nuts, and seeds is a varied one in the amounts of manganese found in these foods. Baked breads made with a variety of seeds and nuts are a rich source of this mineral and make it easy to reach recommended daily levels of manganese. Fresh salad dressings with seeds added are also another way to get more of this mineral.
- Pecans, 1.28mg
- Raw pumpkin seeds, 1.04mg
- Roasted almonds, .90mg
- Sesame seeds, .88mg
- Walnuts, .85mg
- Raw sunflower seeds, .74mg
- Flaxseeds, .64mg
- Peanuts, .55mg
- Baked sweet potato with skin, .52mg
- Fresh garlic, .47mg
- Cooked/mashed sweet potato, .44mg
- Baked potato with skin, .28mg
- Raw onions, .22mg
- Mustard seeds, .12mg
- Coriander seeds, .08mg
- Cumin seeds, .06mg
- Ginger root, .06mg
Fruits and Vegetables
This group is the largest group of foods high in manganese concentration. By choosing just a few fruits and vegetables from this list daily, your body will receive all the benefits that this mineral can give.
- Fresh pineapple, 2.56mg
- Cooked chick peas, 1.69mg
- Boiled spinach, 1.68mg
- Raspberries, 1.24mg
- Boiled collard greens, 1.07mg
- Cooked lima beans, .97mg
- Boiled green peas, .84mg
- Cooked black beans, .76mg
- Romaine lettuce, .71mg
- Grapes, .66mg
- Pineapple juice, .63mg
- Boiled swiss chard, .58mg
- Boiled beets, .55mg
- Boiled kale, .54mg
- Cooked turnip greens, .49mg
- Baked winter squash, .43mg
- Strawberries, .42mg
- Blueberries, .40mg
- Boiled mustard greens, .38mg
- Cooked summer squash, .38mg
- Boiled green beans, .37mg
- Boiled brussel sprouts, .35mg
- Steamed broccoli, .34mg
- Cooked yellow corn, .32mg
- Fresh figs, .29mg
- Boiled asparagus, .27mg
Spices and Herbs
Here are a few spices and herbs with approximate serving sizes that have a high concentration of manganese to help your body’s processes keep functioning correctly. People who liberally apply spices and herbs to their meals during preparation will find it easy to ingest enough manganese every day.
- Ground dried cloves, 1.32mg
- Ground cinnamon, .76mg
- Tumeric powder, .36mg
- Ground dried thyme, .24mg
- Black pepper, .24mg
- Ground dried oregano, .16mg
Get Your Recommended Allowances
With the wide selection of food sources of manganese available with high concentrations of this mineral, it’s easy to attain the recommended daily levels your body needs.
By knowing which foods have the highest levels, eating one or two foods can ensure you give your body the nutrition it requires.
References
WH Foods - Manganese: https://www.whfoods.com/genpage.php?tname=nutrient&dbid=77
Linus Pauling Institute - Manganese: https://lpi.oregonstate.edu/infocenter/minerals/manganese/
