Which foods are high in manganese?

Manganese is an essential nutrient that plays a crucial role in several bodily functions, including bone development, wound healing, and metabolism. It is a trace mineral, which means the body needs it in small amounts to maintain good health. While manganese deficiency is rare, getting enough of this nutrient is essential to ensure optimal health.

One way to ensure adequate manganese intake is through diet. Many foods contain manganese, including nuts, whole grains, leafy green vegetables, and certain types of fruit. In this article, we will take a closer look at some of the top foods high in manganese.

  1. Nuts

Nuts are a great source of manganese, and they are also packed with other essential nutrients like healthy fats and protein. Almonds, pecans, and hazelnuts are particularly high in manganese, with just one ounce of these nuts providing around 20% of the daily recommended intake.

  1. Whole Grains

Whole grains like oats, brown rice, and quinoa are excellent sources of manganese. A cup of cooked oatmeal, for example, contains around 70% of the daily recommended intake of manganese. Additionally, whole grains are rich in fiber, vitamins, and minerals, making them a great addition to a healthy diet.

  1. Leafy Green Vegetables

Leafy green vegetables like spinach, kale, and collard greens are also high in manganese. These vegetables are low in calories but packed with essential nutrients, making them a great choice for people looking to improve their overall health.

  1. Legumes

Legumes like beans, lentils, and chickpeas are not only high in protein but also contain significant amounts of manganese. One cup of cooked lentils provides around 20% of the daily recommended intake of manganese.

  1. Fruits

Certain types of fruits, such as pineapple and blueberries, are good sources of manganese. A cup of pineapple chunks, for