Manganese Rich Foods And Why You Need It

manganese rich foods

Manganese is a very important nutrient that is necessary for the proper functioning of the body. These minerals support many chemical processes in the body. Unfortunately, the body is unable to produce manganese on its own, so it has to rely on external sources like supply food.

Once eaten, the body stores these nutrients in the bones, liver, kidneys, pancreas, and brain. Manganese deficiency can lead to many health problems, most notably, premenstrual syndrome (PMS), osteoporosis, osteoarthritis, and excess weight loss. Manganese is as important as other minerals like magnesium and iron. Although small amounts are needed, it is important to make sure that one is receiving adequate amounts of these essential nutrients.

Why you need manganese?

The role of manganese in your body is to activate certain enzymes to drive their normal processes. Deficiencies are very rare and not well understood, however, children and skin rashes or mood swings in adults can be weak bones. The average adult woman should get 1.8 mg daily and men 2.3 mg.

Some of the processes that rely on manganese include:

Bone development

Our body needs manganese for healthy bones and cartilage along with other vitamins and minerals. Humans need more research, but research has shown that manganese increases bone mineral density and improves bone formation in animals.

Wound healing

Manganese is responsible for activating protease, an enzyme that makes skin cells. Studies continue, but some have suggested that manganese may improve wound healing in combination with other minerals such as zinc and calcium.

Immune system function

Manganese stimulates strong antioxidant activity in our cells, which prevents them from suffering damage as a result of their aging life activities. It can also reduce inflammation. Together, these effects can reduce the risk of chronic diseases associated with inflammatory conditions such as cell damage and osteoporosis.

Foods with manganese

Many foods contain manganese, and since we only need the amount, it’s easy to get enough of it in your diet. These 10 foods are healthy options to meet your daily needs.


Many types of shellfish contain high levels of manganese. With 5.6 mg, serving three ounces of oysters offers more than 250% of your daily needs. Cooked oysters and clams up to 1 mg are great options as well.

Brown rice

Brown rice is much higher in fiber, potassium, and some B vitamins than white rice. It contains more manganese with 1 cup of cooked brown rice which adds 2.2 mg to your diet, 0.6 mg compared to white rice.


With 1.6 mg per ounce, about 12 hazelnuts can meet 70% of your daily requirement of manganese. Pecans are also high in minerals, 1.1 mg per serving, and peanuts – eaten from the bag or whipped in peanut butter – 0.5 mg per ounce.


Cooked spinach is a rich source of nutrients, rich in vitamin A and fiber. Half a cup contains 0.8 mg of manganese, 35% of what you need every day. If you prefer not to cook your vegetables, raw kale is a good option with 0.2 mg per cup.


Half a cup of raw pineapple comes in 0.8 mg of manganese. Blueberries with 0.3 mg per half cup and many more fruits with a medium apple with 0.1 mg can add up to your daily total.

Whole Wheat bread

Just one piece of whole wheat bread contains 0.7 mg of manganese, so using two in a sandwich is about two-thirds of your daily requirement. Research shows that getting enough grains in your diet can reduce your risk of chronic diseases like heart disease or cancer.

Black tea

If you start your cup with a cup of black tea, you already have 22% of your total manganese needs. With 0.5 mg of manganese, Black Tea breeds coffee, which is 0.1 mg per cup.


A medium baked potato contains 0.3 grams of manganese but is sure to eat it with the skin. In addition to most of the manganese content of potatoes, potato skins contain more fiber, iron, and vitamins C and B6 than internal meat.


Almonds are considered a superfood that carries a lot of nutrients. Almonds, pecans, and pine nuts are rich in manganese. These nuts can be eaten directly or crushed in salads, desserts, or sauces.


Beans, especially pinto beans and lima beans are sources of manganese. They can be eaten with rice or bread, or as a dish like pulao and biryani.


What is a good source of manganese for plants?

Field crops with a high Mn requirement include soybeans, wheat, barley, and oats. Manganese deficiency is most likely on high organic matter (muck) soils and calcareous soils due to lack of Mn release into solution, as well as on some acid and sandy soils due to lack of a sufficient Mn pool.

Do eggs have manganese?

Eggs also contain small amounts of almost every vitamin and mineral required by the human body, including calcium, iron, potassium, zinc, manganese, vitamin E, folate, and many more.

Do bananas have manganese?

One medium-sized banana provides approximately 13% of your daily manganese needs. Manganese helps your body make collagen and protects your skin and other cells against free radical damage.

What fruit is highest in magnesium?

Bananas are among the most popular fruits in the world. They're best known for their high potassium content, which can lower blood pressure and is linked to a reduced risk of heart disease. But they're also rich in magnesium — one large banana packs 37 mg or 9% of the RDI.

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