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

Age	Male	Female	PregnanT	nursing
Birth-6 months	0.003	0.003
7-12 months	0.6	0.6
1-3 years	1.2	1.2
4-8 years	1.5	1.5
9-13 years	1.9	1.9
14-18 years	2.2	1.6	2.0	2.6
19-50 years	2.3	1.8	2.0	2.6
51+ years	2.3	1.8