Manganese
Mineral essential to our bodies in small amounts
- Absorbed in the small intestine, stored in the bone
- Helps break down carbohydrates, proteins, cholesterol
- Low intake might increase the risk of illness
Health Benefits:
- essential for bone health
- antioxidant properties reduce disease risk
- reduces inflammation
- helps regulate blood sugar
Low intake of Manganese
Symptoms of low Manganese intake
- Altered mood
- Elevated blood pressure
- Fainting
- Impaired glucose tolerance
- Skin rashes
- Weak tendons, ligaments
Causes of low Manganese intake
- May affect metabolism, decrease glucose tolerance
- May be linked to neurodegenerative diseases
- May cause poor bone growth, skeletal defects
- May contribute to infertility
- May impact intellectual development in kids
Excess intake of Manganese
Symptoms of excess intake of Manganese
- Difficulty walking
- Facial muscle spasms
- Headache, Insomnia
- Memory loss
- Parkinson-like symptoms
- Reproductive issues
At risk for excess Manganese
- Can cause central nervous system effects
- Can damage liver and kidneys
- Can decrease male fertility
- Can lead to permanent lung damage
- Repeated exposure can cause permanent brain damage
Manganese Content in Foods
Foods High in Manganese
| Food | Serving Size | Manganese |
|---|---|---|
| Oat bran | 1 cup | 5.3 mg |
| Granola, homemade | 1 cup | 4.9 mg |
| Acai berry, fortified | 1 cup | 4.4 mg |
| Blueberries, wild, frozen | 1 cup | 4 mg |
| Tofu, firm | 1 cup | 3 mg |
| Sweet potatoes, mashed | 1 cup | 2.5 mg |
| Pine nuts | 1 oz | 2.5 mg |
| Coconut milk | 1 cup | 1.7 mg |
| Pecans | 1 oz | 1.3 mg |
| Pumpkin seeds; Squash seeds | 1 oz | 1.3 mg |
| Macadamia nuts | 1 oz | 1.2 mg |
| Quinoa, cooked | 1 cup | 1.2 mg |
| Hibiscus tea, brewed | 1 cup | 1.1 mg |
| Brown rice, medium grain, cooked | 1 cup | 1.1 mg |
| Blackberries | 1 cup | 0.9 mg |
| Pineapple, chunks | 1 cup | 0.8 mg |
| Raspberries | 1 cup | 0.8 mg |
| French bread | 1 slice | 0.8 mg |
| Green peas, cooked | 1 cup | 0.8 mg |
| Spinach, cooked | 1 cup | 0.8 mg |
| Whole wheat bread | 1 slice | 0.7 mg |
| Oatmeal, cooked | 1 cup | 0.7 mg |
| Grapes | 1 cup | 0.7 mg |
| Flax seeds | 1 oz | 0.7 mg |
| Almonds | 1 oz | 0.6 mg |
| Baked beans | 1 cup | 0.6 mg |
| English muffin | 1 muffin | 0.6 mg |
| Grape juice | 1 cup | 0.6 mg |
| Strawberries, sliced | 1 cup | 0.6 mg |
| Peanut butter, chunky | 2 Tbsp | 0.6 mg |
Foods Low in Manganese
| Food | Serving Size | Manganese |
|---|---|---|
| Romaine lettuce, shredded | 1 cup | 0.1 mg |
| Celery | 1 large stalk | 0.1 mg |
| Raisins | 50 raisins | 0.1 mg |
| Tilapia, cooked | 6 oz | 0.1 mg |
| Chocolate syrup | 2 Tbsp | 0.1 mg |
| Chocolate mousse | 1 cup | 0.1 mg |
| Apple | 1 medium | 0.1 mg |
| Arugula | 1 cup | 0.1 mg |
| Cucumber | 1 cup | 0.1 mg |
| Tomato | 1 medium | 0.1 mg |
| Tangerines, sections | 1 cup | 0.1 mg |
| Cabbage, chopped | 1 cup | 0.1 mg |
| Egg bagel | 1 oz | 0.1 mg |
| Buttermilk biscuit, plain | 1 oz | 0.1 mg |
| Goat cheese, hard | 1 oz | 0.1 mg |
| Almond milk | 1 cup | 0.1 mg |
| Caramel sundae, Hot fudge sundae | 1 sundae | 0.1 mg |
| Cherries, sweet, pitted | 1 cup | 0.1 mg |
| Coffee, brewed (reg, decaf) | 1 cup | 0.1 mg |
| Garlic | 1 clove | 0.1 mg |
| White grits | 1 cup | 0.1 mg |
| Cumin seed, whole | 1 tsp | 0.1 mg |
| White fish, cooked | 3 oz | 0.1 mg |
| Mushroom barley soup | 1 cup | 0.1 mg |
| Prunes, low moisture | 1 oz | 0.1 mg |
| White pepper, ground | 1 tsp | 0.1 mg |
| Red chili peppers | 1 pepper | 0.1 mg |
| White bread | 1 slice | 0.2 mg |
| Zucchini, chopped | 1 cup | 0.2 mg |
| Yellow sweet corn | 1 cup | 0.2 mg |
References
Foods Highest in Manganese. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/manganese/all/highest/household/common+sr+fndds+branded/no
Manganese. (2021). National Institutes of Health (NIH) Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Ross, A., Taylor, C., & Yaktine, A. (2011). Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Elements. National Academies Press (US). https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t3/?report=objectonly
Manganese, Mn (mg). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1101
Nutrients: Manganese, Mn (mg). (n.d.). USDA National Nutrient Database for Standard Reference. https://www.nal.usda.gov/sites/default/files/page-files/manganese.pdf
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