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Manganese

Written by Diet Bites

Best Food Sources

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

Recommended Daily Allowance (RDA) for Manganese


Up to 6 months old, 0.003 milligrams

7 to 12 months old - 0.6 milligrams

1 to 3 years old, 1.2 milligrams

4 to 8 years old, 1.5 milligrams

Males 9 to 13 years old, 1.9 milligrams

Females 9 to 13 years old, 1.6 milligrams

Males 14 to 18 years old, 2.2 milligrams

Females 14 to 18 years old, 1.6 milligrams

Males 19 and older, 2.3 milligrams

Females 19 and older, 1.8  milligrams

Pregnant females all ages, 2.0 milligrams

Lactating females all ages, 2.6  milligrams

Deficiency Signs & Symptoms of Manganese

High blood sugar levels, joint pain, poor memory.

Toxicity Signs & Symptoms of Manganese

Individuals exposed to manganese dust are at a higher risk in acquiring manganese toxicity. Symptoms mock Parkinson's disease.

Excessive consumption of manganese can lead to manganese madness characterized by the following symptoms: irritability, unpredictability often associated with violence, hallucinations.

How Manganese  is Used in the Body

Necessary for enzyme production promotes health in the  brain.

Therapeutic Benefits of Manganese

May help in regulating blood sugar levels.

Foods & Drinks Containing Manganese

Food - Based on 1 cup unless stated.

Milligrams

Food - Based on 1 cup unless stated.

Milligrams

Wheat germ, toasted, plain - 1 Tablespoon

1.421

Oat bran, raw

5.292

Soybeans, mature cooked, boiled, without salt

1.417

Wheat flour, whole-grain

4.880

Spinach, frozen, chopped or leaf, cooked, boiled

1.362

Bulgur, dry

4.267

Cereals, oats, regular and quick

1.357

Pineapple, canned, juice pack, solids and liquids

2.791

Snacks, trail mix, tropical

1.352

Pineapple, canned, juice pack, solids and liquids

2.743

Couscous, dry

1.349

Barley, pearled, raw

2.644

Beans, white, mature seeds, canned

1.349

Nuts, pine nuts, dried - one ounce

2.495

Cowpeas (blackeyes), immature seeds, frozen

1.345

Buckwheat flour, whole-groat

2.436

Candies, semisweet chocolate

1.344

Nuts, coconut meat, sweetened, shredded

2.302

Grape juice cocktail,  6-fl-oz can

1.333

KELLOGG'S ALL-BRAN, 1/2 cup serving

2.223

QUAKER 100% Natural Granola,1/2 cup serving

1.286

Oat bran, cooked

2.111

Spinach, canned, regular pack, drained solids

1.278

Rice, white, long-grain, regular, raw, enriched

2.013

Nuts, pecans - 1 oz (20 halves)

1.276

Cereals, WHEATENA, cooked with water

1.997

Seeds, pumpkin & squash, roasted, 1 oz

1.273

Chickpeas (garbanzo beans, bengal gram)

1.963

Pineapple juice, canned, unsweetened

1.260

Spaghetti, whole-wheat, cooked

1.931

Wheat flour, white, all-purpose, self-rising, enriched

1.250

Rice, white, long-grain, parboiled, enriched, dry

1.915

GENERAL MILLS, RAISIN NUT BRAN

1.241

Rice, brown, long-grain, cooked

1.765

Sweet potato, canned, syrup pack, drained solids

1.205

Nuts, hazelnuts or filberts - 1 oz

1.751

Baking chocolate, unsweetened, one square

1.181

KELLOGG'S RAISIN BRAN

1.734

Bread crumbs, dry, grated, seasoned

1.181

Chickpeas (garbanzo beans, bengal gram)

1.734

Sweet potato, canned, vacuum pack

1.160

Nuts, chestnuts, European, roasted

1.687

Cereals ready-to-eat, wheat, shredded, 2 biscuits

1.159

Spinach, cooked, boiled, drained, without salt

1.683

Collards, frozen, chopped, cooked, boiled

1.127

KELLOGG'S FROSTED MINI-WHEATS, Big Bite

1.654

Bulgur, cooked

1.108

Raspberries, frozen, red, sweetened

1.654

Pie crust, graham cracker, baked - 1 pie shell

1.107

Okra, frozen, cooked, boiled, drained, without salt

1.553

Lima beans, immature seeds, frozen, fordhook

1.102

Snacks, trail mix, regular, chocolate chips, seeds

1.551

Beans, baked, canned, with franks

1.088

ALL-BRAN Complete Wheat Flakes, 3/4 cup

1.536

Wheat flour, white, bread, enriched

1.085

Muffins, oat bran - one

1.499

GENERAL MILLS, Wheat CHEX

1.072

Lima beans, immature seeds, frozen, baby

1.463

Pineapple and grapefruit juice drink, canned

1.033

Pineapple, raw, all varieties

1.437

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