Manganese rich foods
Manganese is an essential trace nutrient in all forms of life. The human body contains about 12 mg of manganese.
In the human body, manganese functions as an enzyme activator and as a component of metalloenzymes (enzymes that contain a metal ion in their structure).
Manganese helps in the utilization of several key nutrients including biotin, thiamin, ascorbic acid, and choline.
It is a catalyst in the synthesis of fatty acids and cholesterol, and in the metabolism of protein and carbohydrates.
Manganese helps maintain reproductive health, bone formation, thyroid hormone production, the health of the nervous system, and mitochondrial function. More on manganese here.
A manganese intake of 2 mg/day seems sufficient to prevent deficiency in most individuals.
Below is a list of foods having the highest content of manganese in milligrams (mg) per 100 grams of the food. The list also includes the number of kilocalories (kcal) and the manganese content in milligrams (mg) per kcal, and the list is sorted with respect to the latter with the highest values at the top.
As you can see there are many foods having a high manganese content per kcal. So if you are lacking in manganese, you could easily correct the deficiency by eating some of these foods. Rather small amounts should be sufficient in most cases.
The list is made using ECstep’s Personal Nutrition Data Program and includes more than 100 of the manganese richest foods. Commercial brand products are not included in this list.
