9 Foods that Contain Manganese

Manganese, in its proper levels, is an vital element for the human body. Manganese is used by the body to perform many important functions, including the metabolism of carbohydrates, cholesterol and amino acids. Insufficient levels of manganese can lead to many health problems. The issues created by low manganese levels include hearing loss, ataxia, Parkinson’s disease, diabetes, schizophrenia and ligament weakness.

Because of the many problems created by a manganese deficiency, you should be aware of the foods from which you can get your daily recommended dosage of manganese. The following 9 foods contain Manganese:

1. Leafy Green Vegetables

A great source of manganese is leafy green vegetables, such as romaine lettuce, red leaf lettuce, green leaf lettuce, loose leaf lettuce, spinach, iceberg lettuce, endive, arugula, broccoli, collard greens, dandelion greens, mustard greens, kale and swiss chard.

2. Nuts

Halzelnuts, filberts, pine nuts, butternuts, chestnuts, hazel nuts, pecans, walnuts, macadamia nuts and even flax seed are great sources of manganese.

3. Fruits

Blueberries, pineapple, loganberries, blackberries, strawberries and raspberries are also wonderful, not to mention delicious, sources of manganese.

4. Whole Grains

Whole grains are a great source of manganese. Some foods you could try are bran cereals, oatmeal and whole wheat bread.

5. Tea & Coffee

Manganese can be found in coffee and teas, including instant tea, green tea and herbal tea.

6. Spices

There are many spices that are high in manganese. These include cloves, salt, saffron, cardamom, ginger, basil and pumpkin pie spice.

7. Fish & Shellfish

There are several fish and shellfish that are rich in manganese. Some of these include mussels, clams, pike, sunfish, perch, smelt, trout and oysters.

8. Legumes

Another good source of manganese is in legumes. Some varieties to try that are rich in manganese include soy, tofu, chickpeas, lupins, pigeon peas, white beans and moth beans.

9. Sweets

There are even a few sweets that will help you to meet your daily recommended dosage of manganese. Some of these include molasses, maple syrup and cocoa.

Manganese Supplements

Manganese may be taken as a supplement. However, be aware that there are many vitamin supplements that do not include manganese. So, if you are looking for a manganese supplement, you need to make sure that it is an ingredient that is included. Also, be aware that studies have shown that high levels of other minerals and vitamins, such as magnesium, iron and calcium, may actually inhibit the absorption of manganese in the body.

Cautionary Advice

If you are experiencing any signs of a manganese deficiency, you should consult with a medical professional immediately to find out the exact cause of your symptoms. Also, just as too little manganese can pose serious health problems, excess manganese in the body can also be very dangerous. Excess manganese can create toxicity, confusion, impaired memory, neurological problems and loss of appetite among other things. The average daily recommended dosage of manganese is around 1.5 to 2 milligrams per day. Try not to go too much above or below this amount in order to avoid complications resulting from too little or too much manganese.


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