Top 10 Foods High In Manganese

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Did you know that deficiency of manganese can cause health problems like diabetes, Parkinson’s disease, ataxia, hearing loss and ligament weakness? To prevent these health issues, it is important to boost your intake of manganese.

When we talk about nutrition, we usually focus our attention on vitamins, protein, fiber and minerals. Manganese, being a trace mineral, is often ignored, in spite of being a vital element for metabolism. This trace mineral is found in tiny amounts in different parts of the body such as liver, bones, kidneys and pancreas.

Top 10 Foods High in Manganese:

Manganese performs several important functions like metabolism of carbohydrates, amino acids and cholesterol, calcium absorption, thyroid functions and blood sugar regulation. It enables the body to form connective tissue, facilitates blood clotting and formation of bones and sex hormones. It is also a component of the antioxidant enzyme, superoxide dismutase (SOD) which can fight free radicals, preventing damage to cell membranes and DNA. Since it is a trace mineral, high levels of manganese can also affect neurological development.

1. Leafy Green Vegetables:

Leafy green vegetables are a great source of manganese. These include romaine lettuce, spinach, broccoli, mustard greens, dandelion greens, loose leaf lettuce, red leaf lettuce, collard greens, arugula, Swiss chard and kale.

2. Fruits:

Fruits like blueberries, blackberries, pineapple, strawberries, loganberries and raspberries are also good as well as delicious sources of manganese. Pineapple juice contains 1.4 mg of manganese in a half cup serving while an equal amount of cranberry juice provides 0.59 mg.

3. Whole Grains:

Whole grains are a rich source of manganese. Wheat germ is one of the best food sources of manganese among whole grains. A quarter cup serving of wheat grain provides 6 mg of manganese. Other whole grains such as pure bran cereals contain 2.5 to 2.7 mg in a quarter cup serving while bran flakes with raisins provide 1.2 mg of manganese in a ¾ cup serving.

Other good sources of manganese include oatmeal, whole wheat pasta and brown rice which contain about 1 mg in a half cup serving.

4. Legumes:

Legumes are also great foods rich in manganese. Some varieties of legumes include soy, chickpeas, lupins, pigeon peas, white beans, tofu and moth beans. Hazelnuts are the richest sources of manganese among legumes with a quarter cup serving providing 3.8 mg of this mineral.

Pine nuts are also good sources with a similar serving providing 3 mg. Soy such as tempeh, tofu and soybeans contain 1 mg of manganese in a ¾ cup serving. Chickpeas, kidney beans and navy beans are also good sources.

5. Nuts:

Hazelnuts, chestnuts, butternuts, pine nuts, pecans, walnuts, macadamia nuts, filberts and flaxseeds are other great foods rich in manganese. Almonds are a rich source with 100 grams serving providing 1.835 mg or 92% of the daily recommended value of manganese. An equal amount of cashews contains 0.826 mg or 41% of DV of manganese.

6. Spices:

Even spices contain manganese. These include spices like cloves, cardamom, ginger, salt, basil and pumpkin pie spice. Cloves are the richest sources with 100 grams providing 60.1 mg or 30.06% of DV of this mineral.

7. Fish and Shellfish:

Fish and shellfish like mussels, pike, sunfish, clams, trout, oysters, perch and smelt are also rich foods containing manganese.

8. Tea and Coffee:

Manganese is found even in tea and coffee such as green tea, instant tea and herbal tea. A cup of brewed tea contains about 0.5 mg of manganese.

9. Sweets:

Sweets are often considered unhealthy. There are a few sweets that are great sources of manganese and can help you meet your daily recommended dosage of this mineral. These sweets include molasses, cocoa and maple syrup. A serving of 100 grams cocoa powder or chocolate contains 3.8 mg or 192% DV of manganese.

10. Pumpkin Seeds:

Pumpkin seeds are among the richest sources of manganese with 100 grams serving providing 4.5 mg, equivalent to 227% of the daily value (DV) of this mineral. Since they are exceptionally high in manganese, they should be consumed in moderation as high levels of this mineral can have several adverse effects.

These are some of the best food sources of manganese. If you find yourself deficient in this vital trace mineral, waste no time in incorporating these foods in your diet!

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