Manganese
Manganese is an essential trace mineral acting as an enzyme cofactor in metabolism, bone formation, and antioxidant defense. The Adequate Intake is 2.3 mg for men and 1.8 mg for women, with an upper limit of 11 mg. Dietary deficiency is very rare.
- Unit
- mg
- RDA (adult)
- 2.3 mg
- Upper limit
- 11 mg
- Functions
- Cofactor for enzymes in metabolism and antioxidant defense, Bone formation, Wound healing and collagen production, Carbohydrate, amino acid, and cholesterol metabolism
- Food sources
- Whole grains, Nuts, Leafy greens, Tea, Legumes, Pineapple
- Deficiency
- Very rare; may affect bone growth, glucose metabolism, and skin health.
- Excess
- Excess, mainly from inhalation or water, can cause neurological symptoms resembling Parkinsonism.
Richest foods
| Pecans, Raw | Nuts & seeds | 4.5 mg |
| Pumpkin Seeds | Nuts & seeds | 4.5 mg |
| Walnuts, English | Nuts & seeds | 3.4 mg |
| Chia Seeds | Nuts & seeds | 2.7 mg |
| Flaxseed | Nuts & seeds | 2.5 mg |
| Sesame Seeds, Whole | Nuts & seeds | 2.5 mg |
| Whole Wheat Bread | Grain | 2.3 mg |
| Almonds, Raw | Nuts & seeds | 2.2 mg |
| Peanuts, Raw | Legume | 1.9 mg |
| Cashews, Raw | Nuts & seeds | 1.7 mg |
| Peanut Butter, Smooth | Nuts & seeds | 1.7 mg |
| Whole Wheat Pasta, Cooked | Grain | 1.4 mg |
Amount per food's listed serving.