Manganese, an essential trace mineral, often takes the backseat compared to minerals like potassium, yet its significance in maintaining the optimal functioning of our bodies cannot be underestimated. Despite its relatively lower popularity in the scientific community, the vital role it plays should not be overlooked.
Manganese is deemed "essential" because our bodies are incapable of producing it internally. Hence, we must rely on dietary sources to fulfill our manganese requirements. Moreover, being a "trace" mineral indicates that only small quantities are needed for proper bodily function.
Within the human body, manganese is primarily concentrated in the bones, comprising approximately 10 to 20 mg. It can also be found in smaller amounts in the liver, pancreas, kidneys, and brain.
Manganese serves a multitude of key functions in the body, encompassing bone formation, immune system support, calcium absorption, blood sugar regulation, wound healing, brain and nerve function, as well as lipid, carbohydrate, and glucose metabolism.
In tandem with vitamin K, it also actively contributes to blood clotting and promotes overall homeostasis.
Manganese deficiency in humans is uncommon among humans thanks to the abundance of food sources that contain this mineral. These sources include oysters, clams, nuts, seeds, legumes, leafy greens, tea, coffee, and various spices.
In the United States, the main sources of manganese are tea, vegetables, and grain products. These dietary options contribute significantly to the overall manganese intake within the population. (1)
The recommended adequate intakes (AI) of manganese vary, with a range of up to 2.3 mg for men and 1.8 for women. However, for pregnant and breastfeeding women, it is advised to increase their intake to 2mg and 2.6mg, respectively.(1)
Now, let's explore a list of 15 foods that are particularly rich in manganese:
1. Mussels
2. Pine nuts
Pine nuts surpass all other nuts or seeds in terms of manganese content, providing up to 2.5 mg per one-ounce serving, accounting for 123% of the DV.(5)
Moreover, various other nuts and seeds also offer substantial levels of manganese. Some examples include:
- Hemp seeds: 2.2 mg
- Hazelnuts: 1.8 mg
- Pumpkin and squash seeds: 1.3 mg
- Pecans: 1.3 mg
- Macadamia nuts: 1.2 mg
- Black walnuts: 1.1 mg
- Chia seeds: 0.8 mg
- Sesame seeds/Flaxseeds: 0.7 mg
- Sunflower seeds: 0.6 mg
- Almonds: 0.6 mg
3. Brown Rice
Brown rice is a staple food in many countries, is rich in a plethora of vitamins and minerals, with manganese being the most plentiful. A one-cup serving is said to supply 2.1 mg, or 93% of your daily requirements.(6)
Additionally, brown rice provides sizeable quantities of magnesium, B-complex vitamins, zinc, copper, fiber. It is also enriched with a number of antioxidant compounds, particularly phenols and flavonoids. These components contribute significantly to protecting the body tissues against free radicals, preventing premature aging, and reducing the risk of chronic diseases.
Whenever possible, opt for brown rice over white rice as is healthier and more nutrient-dense. Furthermore, brown rice (in its natural form) is gluten free, just make sure it doesn't come into contact with other gluten-containing foods in the kitchen.
Within the same grain family, quinoa and oats are known to be equally high in manganese compared to brown rice, if not even higher. A one-cup serving of quinoa provides around 1.2mg, while oats offer a substantial 7.7mg.(7)(8)
4. Chickpeas
Chickpeas, also known as garbanzo beans, are a highly praised legume renowned for their tremendous health benefits.
As a legume, chickpeas are loaded with carbohydrates, plant-based protein, and dietary fiber. The fiber content in chickpeas is revered for its potential to promote satiety, improve digestion, and regulate the absorption of glucose. Plus, chickpeas have a low glycemic index, which makes them a suitable choice for people with diabetes. (9)(10)
They are also thought to be an excellent source of iron, selenium, thiamin, potassium, phosphorus, zinc, copper, vitamin B6, folate, and manganese.
A single cup of cooked chickpeas supplies 1.7 mg of manganese, which equals 73% of the DV.(11)
If chickpeas are not available or not to your liking, you can explore other great substitutes. Lima beans (2.1mg), lentils (1mg), navy beans (1mg), and large navy beans (1.1mg) are all highly recommended options that contain significant amounts of manganese.
5. Spinach
Leafy green vegetables, particularly, spinach, are one of the most abundant and nutritious sources of manganese. In fact, spinach stands out among its peers, containing a remarkable 1.7mg of manganese per cup cooked. (12)
Spinach is not the only manganese-rich leafy green. Other varieties, such as collard greens (1mg), kale (0.7mg), beet greens (0.7mg), Swiss chard (0.6mg), turnip greens (0.5mg), also contain notable amounts of manganese per one cup serving.
Vegetables are a valuable asset when it comes to weight loss efforts. Their low-calorie nature, coupled with their high fiber content, makes them incredibly weight-loss friendly. The combination of these factors helps to promote feelings of satiety and fullness, making it easier to manage cravings and control overall calorie intake. Incorporating vegetables into your diet can significantly support your weight loss goals and high in fiber, which helps increase satiety and fullness.
If you're prone to stone formation, it's important to limit your intake of vegetables rich in oxalates, particularly spinach, beets, and Swiss chard. These particular veggies are loaded with oxalate, which has been linked to increased urinary oxalate levels in your kidneys. This elevation in oxalate levels can raise the risk of stone formation.
6. Pineapple
7. Firm tofu
Tofu is a popular food with strong roots in East Asian cuisine, is beloved in countries such as China, Japan, Korea, and Southeast. It is a versatile ingredient used in a wide range of dishes, including stir-fries, soups, and vegetarian/vegan recipes.
Tofu is made by coagulating soy milk and pressing the resulting curds into solid blocks. The specific coagulation and pressing methods used can vary, resulting in different textures, such as soft, firm, and extra firm.
Interestingly, the manganese content can also differ among these tofu textures, For instance, a one-cup serving of firm tofu contains 3 mg of manganese, while the same serving size of soft tofu contains 1mg.(15)(16)
Edamame and tempeh, two other soybean-derived foods, are both rich sources of. Edamame offers approximately 1.6mg of manganese, while tempeh provides even more at around 2.2 mg.(17)(18)
8. Black tea
Starting your day with a cup of brewed black tea not only provides a refreshing boost, but it also contributes significantly to your manganese intake. Just a single cup of black tea can fulfill 23% of your daily manganese needs. What's more, black tea is calorie-free, and is free from fat, cholesterol and sodium. So you can enjoy its benefits-guilt free! (19)
Black tea boasts a robust antioxidant profile thanks to its content of catechins, theaflavins and thearubigins, which are its primary antioxidant components. These powerful chemicals have been associated with lowering "bad" LDL cholesterol and blood sugar. Moreover, they are believed to empower the body's defenses against free radicals and diseases that can arise from unhealthy dietary and lifestyle choices.
9. Turmeric
Turmeric, renowned for its vibrant color and distinctive flavor, has been a staple in traditional Indian medicine for centuries. Its widespread use can be attributed to its notable properties, including its anti-inflammatory, antioxidant, antimicrobial, and antiseptic effects. By adding turmeric to your dishes, you not only enhance the taste, but you also harness its potential health benefits.
Turmeric serves as an excellent source of manganese, offering 0.6 mg per tablespoon.(20)
Some studies have suggested that curcumin, the main active compound in turmeric, may have potential benefits for preventing hair loss by strengthening hair follicles and regulating DHT production. However, the research in this area is still limited, and more studies are needed to fully understand the effects of turmeric on hair health.
10. Cloves
Cloves have gained wide popularity thanks to their ability to alleviate toothaches. This is attributed to the presence of Eugenol, a natural component found in cloves. Eugonol possesses both anesthetic and antibacterial properties, making it a widely sought-after remedy for toothache relief.
Cloves are a good source of manganese, delivering more than half of your daily needs in just a teaspoon (2-g). Additionally, enjoying clove tea is a delightful way to savor both the flavor and the health benefits of this amazing spice. (21)
11. Peas
Green peas have an impressive nutritional profile, as they are packed with a wide range of vitamins and minerals, including manganese.
A single cup of cooked green peas contains up to 0.88 mg of manganese, which equals 37% of your total daily requirement.(22)
The same serving size is believed to offer 31% dietary fiber, 17% protein, 25% vitamin C, 17% zinc, as well as significant amounts of vitamin B complex and vitamin A.
If you have iron deficiency anemia, including peas in your diet is highly advised. Peas are rich in iron, a vital mineral that helps prevent anemia by supporting the production of healthy red blood cells. They are also an excellent source of vitamin C, which aids in the absorption of iron from plant sources in the digestive tract. Additionally, peas contain folate and copper, which work together with iron to promote the formation of new red blood cells, further supporting the management of anemia.(15)(23)(24)
If you're not a fan of peas, there are excellent alternatives like okra, kale, and sweet potatoes that are also great sources of manganese. Enjoying these foods will help you meet your manganese needs.
12. Soybeans
A one-cup serving of soybeans can provide as much as 0.9 mg of manganese, which is 39% of the daily value.(25)
Consuming soy and soy-based foods as a part of a well-balanced diet has been linked to potential cancer risk reduction, particularly for breast cancer in women and prostate cancer in men. While research on the subject is still evolving, there is evidence to suggest that the natural compounds found in soy, such as phyto
estrogens and other bioactive substances, may have protective effects against certain types of cancer. However, individual factors and overall dietary patterns should be considered.(26)(27)
13. Wheat germ
Wheat germ, the tiny but mighty component of the wheat kernel, is a powerhouse of nutrients. As the reproductive part that sprouts and gives life to a new plant, wheat germ is rich in protein, fiber, iron, phosphorus, magnesium, and manganese.
In just a one-ounce serving, wheat germ offers an outstanding 5.7 mg of manganese, accounting for 246% of the daily value. Plus, it is rich in B-vitamin complex, along with trace minerals like zinc, selenium, and copper.(28)
14. Whole wheat flour
Whole wheat flour encompasses all three parts of the wheat kernel: the germ, bran, and starchy endosperm. Its versatility allows for the creastion of various baked goods, such as bread, cookies, pancakes, muffins and more. By using whole wheat flour in recipes, you can benefit from the nutritional goodness of the entire wheat kernel.
Whole wheat flour is abundant in manganese, containing 212% of the daily value in a one-cup serving. The bran, on the other hand, is much richer, providing a whopping 290% of the DV in a small 58g serving size. (29)
Manganese is plentiful in a variety of other grains, including, spelt, teff, rye, and barley.
15. Black pepper
Black pepper, known for its rich flavor, is not only a popular spice but also an excellent source of essential vitamins and minerals, including manganese. With just one teaspoon (2g) of ground black pepper, you can supply your body with approximately 13% of the daily manganese needs, benefiting from its nutritional value while enhancing the taste of your meals.(30)
Piperine, the active compound that gives black pepper its unique and pungent taste, also holds remarkable antioxidant and anti-inflammatory properties. Thanks to these properties, piperine has the potential to help prevent chronic diseases, reduce inflammation, and improve brain function. Incorporating black pepper into your diet not only adds flavor but also brings along these valuable health benefits.