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. Manganese helps the body form connective tissue, bones, blood clotting factors, and sex hormones. These foods are good sources of manganese.

plant food Source	milligrams 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

These are the recommended daily milligrams of manganese

Age	Male	Female	Pregnancy	Lactation
Birth to 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