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Manganese
Recommended Daily Allowance (RDA)
Rich Food Sources

Written by Sky Taylor, Diet Bites

Natural Food Sources Containing Manganese

Spinach, wheat germ, tea, Brazil nuts, peanuts, pecans, walnuts, cashews, oatmeal, pineapple.

Manganese Nutrition Benefits for the Body, Therapeutic Uses

General - Necessary for enzyme production; promotes health in the brain.

Therapeutic Uses for Manganese: May help in regulating blood sugar levels.

Manganese Deficiency Symptoms

High blood sugar levels, joint pain, poor memory.

Rich Food Sources, Manganese

Food Selection, Preparation Mode

Serving Size

Manganese Milligrams

Oat Bran, raw

1 cup

5.292

Wheat Flour, whole grain

1 cup

4.880

Bulgar, dry

1 cup

4.267

Pineapple Juice

1 cup

2.791

Pearled Barley, raw

1 cup

2.644

Pine Nuts, dried

1 ounce

2.495

Oat Bran, cooked

1 cup

2.111

Rice, long grain, raw

1 cup

2.013

Chickpeas, cooked

1 cup

1.963

Whole Wheat Spaghetti

1 cup

1.931

Filberts

1 ounce

1.751

Spinach, cooked

1 cup

1.683

Raspberries, frozen

1 cup

1.625

Oat Bran Muffin

1 muffin

1.499

Pineapple, raw - all varieties

1 cup

1.437

Soybeans, cooked

1 cup

1.417

Pecans

1 oz (20 halves)

1.276

Seeds, pumpkin and squash seed kernels

1 oz (142 seeds)

1.273

Lentils, mature seeds, boiled

1 cup

0.978

Walnuts

1 oz (14 halves)

0.968

Blackberries, raw

1 cup

0.930

Manganese Daily Recommended Amount Milligrams (mg/d)

Infants & Children:

0 to 6 months old - 0.003 mg

7 to 12 months old - 0.6 mg

1 to 3 years old - 1.2 mg

4 to 8 years old - 1.5 mg

Males:

9 to 13 years old - 1.9 mg

14 to 18 years old - 2.2 mg

19 and older - 2.3 mg

Females:

9 to 18 years old - 1.6 mg

19  and older - 1.8 mg

Pregnancy:

All ages - 2.0 mg

Lactation:

All ages - 2.6 mg

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