What does manganese do?
Manganese is a trace mineral found in bones, liver, kidneys, and pancreas that helps form connective tissue, bones, blood clotting factors, and sex hormones.
How much do I need?
Adult males need 2.3 mg; adult females, 1.8 mg
What are some good plant food sources of manganese?
Hazelnuts, Pecans, Brown Rice, Chickpeas, Spinach, Raw Pineapple, Soybeans, Oatmeal, and Whole Wheat Bread are good plant food 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 |
Are supplements recommended?
Manganese supplements are generally not needed for most people because a balanced diet rich in whole grains, nuts, leafy greens, and legumes usually provides sufficient amounts. Severe PMS, osteopenia, or type 2 diabetes can cause a deficiency. However, manganese supplements can be toxic. Anyone who is at risk of deficiency should consult a healthcare provider before taking them.
Fruit & Stuff 