Manganese

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 SourcemG of manganese%DV
1 oz dry roasted hazelnuts1.670
1 oz dry roasted pecans1.148
1.2 cup cooked brown rice1.148
1/2 cup cooked chickpeas0.939
1/2 cup boiled spinach0.835
1/2 cup raw pineapple chunks0.835
1/2 cup boiled soybeans0.730
1 slice whole-wheat bread0.730
1/2 cup cooked oatmeal0.730

Recommended daily milligrams of manganese

AgeMaleFemalePregnanTnursing
Birth-6 months0.0030.003
7-12 months0.60.6
1-3 years1.21.2
4-8 years1.51.5
9-13 years1.91.9
14-18 years2.21.62.02.6
19-50 years2.31.82.02.6
51+ years2.31.8
Source: National Institutes of Health