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Manganese

Manganese is a mineral used to help with osteoporosis, anemia and even some symptoms of PMS. It also helps our body to process cholesterol, protein, and carbohydrates. Manganese can also be topically applied to wounds for healing.

A deficiency of manganese includes diseases such as osteoporosis and arthritis.

Food sources of Manganese

Food NameFood TypeServing
Size
% DV (daily value)
ClovesPlant2 tsp110
OatsPlant1/4 cup83
Brown RicePlant1 cup77
SpinachPlant1 cup73
Garbanzo BeansPlant1 cup73
PineapplePlant1 cup67
Pumpkin SeedsPlant1/4 cup64
TempehPlant4 oz63
RyePlant1/3 cup63
SoybeansPlant1 cup62
TofuPlant4 oz58
BarleyPlant1/3 cup52
QuinoaPlant3/4 cup51
WheatPlant1 cup48
WalnutsPlant1/4 cup44
Sweet PotatoPlant1 cup43
LentilsPlant1 cup43
Collard GreensPlant1 cup42
Lima BeansPlant1 cup42
Navy BeansPlant1 cup42
CinnamonPlant2 tsp40
Sesame SeedsPlant1/4 cup39
RaspberriesPlant1 cup36
Dried PeasPlant1 cup34
Pinto BeansPlant1 cup33
Kidney BeansPlant1 cup33
Black BeansPlant1 cup33
Black PepperPlant2 tsp32
Beet GreensPlant1 cup32
Green PeasPlant1 cup31
PeanutsPlant1/4 cup31
BuckwheatPlant1 cup30
Sunflower SeedsPlant1/4 cup30
CashewsPlant1/4 cup29
Swiss ChardPlant1 cup25
StrawberriesPlant1 cup24
BeetsPlant1 cup24
KalePlant1 cup23
AlmondsPlant1/4 cup23
BlueberriesPlant1 cup22
Turnip GreensPlant1 cup21
MilletPlant1 cup20
Mustard GreensPlant1 cup17
Summer SquashPlant1 cup17
Winter SquashPlant1 cup17
PotatoesPlant1 cup17
Green BeansPlant1 cup16
CranberriesPlant1 cup16
TurmericPlant2 tsp15
FlaxseedsPlant2 TBS15
Brussels SproutsPlant1 cup15
CabbagePlant1 cup14
OnionsPlant1 cup14
BananaPlant1 medium14
Sea VegetablesPlant1 TBS13
GarlicPlant6 cloves13
BroccoliPlant1 cup13
AsparagusPlant1 cup12
LeeksPlant1 cup11
BasilPlant1/2 cup10
Bok ChoyPlant1 cup10
TomatoesPlant1 cup9
FennelPlant1 cup7
CauliflowerPlant1 cup7
Romaine LettucePlant2 cups7
MisoPlant1 TBS7
CarrotsPlant1 cup7
Mushrooms, ShiitakePlant1/2 cup7
CuminPlant2 tsp6
EggplantPlant1 cup5
Mushrooms, CriminiPlant1 cup4
CeleryPlant1 cup4
Bell PeppersPlant1 cup4
OreganoPlant2 tsp4
Mustard SeedsPlant2 tsp4
Chili PeppersPlant2 tsp4
Soy SaucePlant1 TBS4
PeppermintPlant2 TBS4
ThymePlant2 TBS3
CucumberPlant1 cup3
DillPlant1/2 cup3

Supplemental sources of Manganese

FOOD SOURCES OF MANGANESE

Nutrient trivia: this nutrient can alleviate symptoms of PMS. What is it? #eathealthy #healthy

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Nutrient trivia: this nutrient can alleviate symptoms of PMS. What is it? #eathealthy #healthy