Manganese helps form connective tissue, bones, blood clotting factors, and sex hormones.
Manganese is a trace mineral that is present in tiny amounts in the body. It is found mostly in bones, the liver, kidneys, and pancreas.
These plant foods are good sources of manganese.
|plant food Source||mG of manganese||%DV|
|1 oz dry roasted hazelnuts||1.6||70|
|1 oz dry roasted pecans||1.1||48|
|1.2 cup cooked brown rice||1.1||48|
|1/2 cup cooked chickpeas||0.9||39|
|1/2 cup boiled spinach||0.8||35|
|1/2 cup raw pineapple chunks||0.8||35|
|1/2 cup boiled soybeans||0.7||30|
|1 slice whole-wheat bread||0.7||30|
|1/2 cup cooked oatmeal||0.7||30|
Recommended daily milligrams of manganese
Source: National Institutes of Health