Top 10 Foods Highest in Manganese
Manganese is required by the body for proper enzyme functioning, nutrient absorption, wound healing, and bone development. Manganese deficiency is rare and can been seen expressed in poor bone health, joint pain, and fertility problems. Manganese toxicity from food sources is also rare, but can adversely affect the neurological system. The current DV for Manganese is 2mg, below is list of manganese rich foods.
#1: Spices and Herbs (Cloves and Saffron)
Dried spices and herbs are packed with the vitamins and minerals we need. Ground cloves
provide the most manganese with 30mg (1502% DV) per 100 gram serving, or 2.1mg (105% DV) per tablespoon,
0.6mg (30% DV) per teaspoon. Saffron provides half as much with 0.3mg (14% DV) per teaspoon, and is 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.
Click to see complete nutrition facts.
#2: Wheat Germ and Bran (Rice Bran, Oat Bran)
Rice, Wheat, and Oat bran are great additions to breads and breakfast cereals like
oats,
rye, and
buckwheat.
Toasted wheat germ (not bran) contains
the most manganese with 20mg (998% DV) per 100 gram serving, which is 22.6mg (1128% DV) per cup, and 1.41mg (70% DV) per tablespoon.
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.
Click to see complete nutrition facts.
#3: Nuts (Hazelnuts, Pine Nuts, Pecans)
Nuts are a great source of manganese, 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).
Click to see complete nutrition facts.
#4: Mussels, Oysters, and Clams
Shellfish are often prepared steamed or served in a chowder/soup/bisque. Steamed blue mussels provide
the most manganese with 6.8mg (340% DV) per 100 gram serving, or 5.8mg (289% DV) per 3 ounces. Pacific oysters
provide 1mg (52% DV) of magnesium per 3 ounces, 0.31mg (15% DV) per oyster. Clams provide 0.9mg (43% DV) per 3 ounce serving,
0.01mg (5% DV) per clam.
Click to see complete nutrition facts.
#5: Cocoa Powder and Dark Chocolate
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.
Click to see complete nutrition facts
#6: Roasted Pumpkin and Squash Seeds
A popular food in the
Middle East and East Asia 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).
If you can't find these in your local supermarket you will surely find them in Middle Eastern or East Asian specialty stores.
Alternatively, you can also buy them online
Click to see complete nutrition facts. Seeds and Nuts with the Fewest Calories
#7: Flax, 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.
Click to see complete nutrition facts.
#8: Chili Powder
Chili powder makes a great addition to almost any soup or stew. Chili powder provides 2.2mg (108% DV) per 100
gram serving, 0.17mg (9% DV) per tablespoon, and 0.07mg (3% DV) per teaspoon.
Click to see complete nutrition facts.
#9: Roasted Soybeans (Edamame)
Great as a snack or as an addition to salads, roasted soybeans (known as Edamame) are also a great
source of manganese. Edamame provides 2.2mg (108% DV) of manganese per 100 gram serving, or 3.7mg (186% DV) per
cup.
Click to see complete nutrition facts.
#10: Sunflower Seeds
Sunflower seeds are great as a snack or as an addition to salads, they are also a great source of
vitamin E,
iron,
vitamin B1 (thiamin),
B6,
protein,
magnesium,
selenium,
potassium, and
copper. Sunflower seeds provide
2.11mg (106% DV) of manganese per 100 gram serving, that is 2.7mg (135% DV) per cup hulled,
and 0.59mg (30% DV) per ounce.
Click to see complete nutrition facts.
Health Benefits of Manganese
- Antioxidant Protection - Magnanese superoxide dismutase (MnSOD) is the principle antioxidant used during energy production in the mitochondria (the powerhouse of our cells).2
- Osteoporosis Protection (*Controversial) - Two recent studies have found that women with osteoporosis have lower blood manganese levels, than women without osteoporosis.3,4 This finding is a correlation, and does not suggest any specific link between manganese and osteoporosis, however, it is promising since manganese is involved in bone development. Despite this theory another study found no difference in blood magnesium levels between women with osteoporosis and women without it, creating doubts about the effects of manganese.5
- Prevention of Epileptic Seizures - Preliminary studies in rats show that those with lower manganese levels are more prone to epileptic seizures. There is also evidence that people with lower manganese levels have a greater risk of epileptic seizures. The causes of epilepsy, however, are not well understood, and more research needs to be done before there can be a conclusive link between epilepsy and manganese.6,7
- Prevention of Alopecia (Spot Baldness) - A study on alopecia reported that all 19 participants were deficient in manganese. Several other participants also had problems with calcium absorption and zinc metabolism. After 2-3 months of micro-nutrient therapy normal hair growth was resumed.8
Warnings
- Mussels, Oysters, and Clams are high cholesterol foods which should be eaten in moderate amounts and avoided by people at risk of heart disease or stroke.
- Intake of manganese from enriched infant formulas can lead to hyperactive children, or learning disabled children. Excessive levels of manganese are toxic and suppliments should be approached with care.9
Recipes High in Manganese
Buckwheat (How to Cook Buckwheat)Quinoa (How to Cook Quinoa)
Oatmeal (How to Cook Oatmeal)
Brown Rice (How to Cook Brown Rice)
Rye (How to Cook Rye)
Teff (How to Cook Teff)
Blackberry Salad
Low Sugar Chocolate Banana Pudding
Buy Manganese Foods
Cloves,
saffron,
pine nuts,
pecans,
cocoa powder,
roasted squash seeds,
tahini (sesame butter),
flax seeds,
chili powder,
Roasted Soy Beans (Edamame),
Sunflower Seeds.
