Manganese is present in foods, particularly green vegetables (2 mg/kg), nuts (14.9 mg/kg), bread (8 mg/kg) and other cereals (6.81 mg/kg). Tea is a rich source of manganese, containing 2.71 mg/kg and is the largest contributor to manganese intake.
Functions of Manganese
Manganese is an important antioxidant.
It is an essential for proper enzyme functioning in body.
Manganese help in normal brain functioning
It is useful for nutrient absorption
It helps in wound healing and bone development.
It is in necessary for building proteins and nucleic acid.
It is useful in the treatment of many nervous system disorders including Alzheimer's disease, and schizophrenia.
Spices and Herbs - Ground Cloves (105%DV per tablespoon), Saffron (50%DV per tablespoon), followed by cardamom, ground ginger, cinnamon, dry spearmint, parsley, bay leaf, tarragon, turmeric, dry coriander, and finally dried marjoram which provides 0.05mg (3% DV) per teaspoon
Toasted wheat germ (not bran) contains the most manganese with 20mg (998% DV) per 100 gram
Wheat bran provides 6.7mg (334% DV) per cup, rice bran provides 16.8mg (838% DV) per cup, and oat bran provides 2.1mg (106% DV) of manganese per cup
Nuts - Hazelnuts (or filberts) provide the most manganese with 12.7mg (633% DV) per 100 gram serving, or 3.5mg (177% DV) per ounce. Pine nuts provide 2.5mg (123% DV) per ounce (~167 kernels), and pecans provide 1.3mg (63% DV) of manganese per ounce (~19 pieces). Other nuts high in manganese in descending order include: hickory nuts, english walnuts, macadamias, and finally almonds with 0.73mg (37% DV) per ounce (~22 pieces)
Chocolate is showing more and more health benefits and dark chocolate is coming into vogue. Unsweetened baking chocolate provides 4.2mg (208% DV) of manganese per 100g serving, 1.2mg (60% DV) per square. Cocoa powder will provide 3.8mg (192% DV) per 100g serving or 3.3mg (165% DV) per cup. Most milk chocolates provide around 0.5mg (24% DV) per 100g serving or 0.21mg (10%DV) per bar
Roasted Pumpkin and Squash Seeds - Pumpkin and squash seeds contain 0.5mg (25% DV) of manganese per 100g serving, 0.32mg (16% DV) per cup, and 0.14mg (10% DV) per ounce (85 seeds
Flax seeds, Sesame Seeds and Sesame Butter (Tahini) - Flax and Sesame seeds are a great source of heart healthy oils and also provide a good source of manganese. Sesame Butter (Tahini) provides 2.54mg (211% DV) per 100 gram serving, or 0.41mg (20% DV) per tablespoon. Dried sesame seeds and flax seeds provide 2.5mg (123% DV) per 100 gram serving, or 0.25mg (12% DV) per tablespoon
Roasted Soybeans (Edamame)
Recommended Daily Intake
Males 19 years and older: 2.3 mg
Females 19 years and older: 1.8 mg
Pregnant women: 2 mg
Breastfeeding women: 2.6 mg
Joint pain, inflammation, arthritis, bursitis, dermatitis, Parkinson’s disease, osteoporosis, schizophrenia, diabetes, and epilepsy are all much higher in individuals with low levels of manganese in their body.
Ataxia which is lack of voluntary coordination of muscle movements
Problems metabolizing carbohydrates as manganese is essential in its metabolism
Blood sugar problems
Heavy menstrual periods
Fragile bones and joint problems
Prone to Deficiency
Women who are pregnant or lactating
Over intake of manganese is rare but symptoms may include lethargy, involuntary movements and posture problems.