Manganese Nutritional Information

Daily Amount Needed

2.0-5.0 mg/day for adults
2.0-3.0 mg for children 7 - 10
1.5-2.0 mg for children 4 - 6
1.0-1.5 mg for children 1 - 3
0.6-1.0 mg for children 6 mo - 1yr
0.3-0.6 mg for infants 0-6 months

Manganese Information

The functions of this mineral are not specific since other minerals can perform in its place. Manganese does function in enzyme reactions concerning blood sugar, metabolism, and thyroid hormone function. Deficiency is rare in humans.

Fruit Sources:

Most fruits contain manganese, but the following fruits have a significant amount:
Avocado
Banana
Blackberries
Blackcurrants
Blueberries
Boysenberries
Cranberries
Dates
Gooseberries
Grapefruit
Guava
Loganberries
Pineapple
Pomegranate
Raspberries
Strawberry

Vegetable Sources:

Amaranth leaves
Brussels Sprouts
Butternut squash
French Beans
Kale
Leeks
Lima Beans
Okra
Parsnip
Peas
Potatoes
Spirulina
Squash - Winter
Sweet Potato
Swiss Chard
Taro

Nut/Grain Sources:

Most nuts contain manganese, but the following nuts have a significant amount:
Buckwheat
Coconut
Filberts/Hazelnuts
Macadamia Nuts
Oats
Pecans
Pine Nuts/Pignolias
Pumpkin Seeds
Rice Brown
Rye
Spelt
Wheat - Durum
Wheat - Hard Red
Wheat - Hard White

Meat/Protein Sources:

Eggs
Anchovies
Herring
Perch
Sardines
Goat Milk
Goat Cheese
Soy Beans
Soy Milk
Veal
Sour Cream
Beef Jerky
Hot Dog (Beef)

Legume Sources:

Most legumes are a good source of Manganese but these are the highest.
Adzuki Beans
Edamame
Garbanzo Beans
Lima Beans
Navy Beans
Pigeon Beans
Soy Beans
White Beans
Winged Beans