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Food Sources of Manganese

Why Do We Need Manganese?

Getting enough fiber and protein is definitely on my radar, but manganese isn't a nutrient we hear about often. Just because it's rarely mentioned, doesn't mean it 's not important. Manganese has many health benefits to our bodies. It keeps your bones strong and healthy, and is important in synthesizing fatty acids and cholesterol. It's essential in keeping your blood sugar levels and thyroid functions normal. You also need manganese for healthy nerves, and it can protect your cells from free-radical damage.

Sounds pretty important, huh? To find out how much you need and what foods contain manganese


The recommended daily intake of manganese is 1.8 milligrams. If you're not getting enough, you'll know it. Symptoms include dizziness, loss of hair color, skin rash, low cholesterol, hearing loss, nausea, and reproductive system difficulties. So check the chart below to make sure you're getting your fill of manganese.

Food Amount of Manganese
1 cup diced pineapple 1.5 mg
1 cup raspberries .8 mg
1 cup long grain brown rice 1.8 mg
1/2 cup chick peas .7 mg
1/5 block of tofu .7 mg
1 cup cooked kale .5 mg
1 cup raw spinach .3 mg
1 oz. macadamia nuts 1.2 mg
1 oz. cashews .5 mg
1 oz. almonds .6 mg
Image Source: Getty
Join The Conversation
cg130 cg130 8 years
I eat tons of pineapple, looks like I'm in the clear!
ckeller825 ckeller825 8 years
well in THAT case... :)
Soniabonya Soniabonya 8 years
I eat about 7 of those foods through out the week. Yay :)
Fitness Fitness 8 years
Thanks everybody for catching that mistake! 11 mg of manganese a day is the amount you shouldn't exceed, but the RDI is 1.8 mg.
EcoGirl EcoGirl 8 years
gosh i luv the smell of a pineapple
ckeller825 ckeller825 8 years
yeah, I just read on many websites that adults should intake between 1.5-2.5 mg/day.
miamixo miamixo 8 years
Any excuse to eat tons of fresh pineapple is great in my book.
darc5204 darc5204 8 years
11 milligrams! I'm pretty sure that's the upper limit to avoid toxicity, and the daily value is 2 milligrams. That's some dangerous misinformation.
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