A trace mineral, manganese is found mostly in the bones, kidneys, liver, and pancreas. The mineral helps the body form the connective tissue, bones, and sex hormones. It also plays an important role in calcium absorption and blood sugar regulation in addition to aiding carbohydrate and fat metabolism.
The mineral is also necessary for optimal brain and nerve function. It even helps prevent osteoporosis and inflammation.
More importantly, manganese is vital for numerous bodily functions like the production of digestive enzymes, nutrient absorption, immune system defenses, and even bone development.
Well, that is why the mineral is important. If I’ve told you to get more manganese into your diet here are the foods you can add or increase. If your current protocol has you avoiding any of the foods below don’t include them at this time.
Are You Getting Enough of Manganese?
A deficiency of manganese can lead to the following symptoms:
- anemia
- hormonal imbalances
- low immunity
- changes in digestion and appetite
- infertility
- weak bones
- chronic fatigue syndrome
Food Sources
Manganese can be found in several foods including:
Vegetables
A half-cup serving of certain vegetables can provide a good amount of manganese:
- Spinach, cooked – 0.84 mg
- Sweet potato, cooked, mashed – 0.44 mg
- Swiss chard – 0.29 mg
- Turnip greens – 0.25 mg
- Kale, chopped – 0.20 mg
- Mustard greens – 0.19 mg
- Summer squash – 0.19 mg
Fruit
According to the Linus Pauling Institute, a half-cup serving of fruit or fruit juice contains the following amounts of manganese:
- Raw pineapple, cut into cubes – 0.77 mg
- Pineapple juice – 0.63 mg
- Cranberry juice – 0.59 mg
- Raspberries – 0.41 mg
- Strawberries – 0.28 mg
- Blueberries – 0.25 mg
Meat and Vegetarian Alternatives
- Mussels, cooked – 5.80 mg
- Tofu, firm, raw – 1.50 mg
- Tempeh, raw – 1.46 mg
- Bass, cooked – 1.0 mg
Herbs and Spices
A two-teaspoon serving of some herbs and spices are a rich source of manganese:
- Cloves – 2.53 mg
- Cinnamon – 0.91 mg
- Black pepper – 0.74 mg
Beverages
Eight fluid ounces of each of the following beverages is rich in manganese:
- Black tea, brewed – 0.80 mg
- Coffee, brewed – 0.50 mg
Beans
One serving of beans – the equivalent of a half-cup – contains the following amounts of manganese:
- Garbanzo beans, cooked – 0.85 mg
- Lima beans, cooked – 0.49 mg
- Navy beans, cooked – 0.48 mg
- Pinto beans, cooked – 0.39 mg
