Foods rich in manganese

Many of us, when thinking about useful trace elements and minerals, first of all talk about calcium, iron or other advertised nutrient. People who are more careful with their diet may recall the benefits of foods containing, for example, zinc or magnesium. But there are many substances whose properties are less known, but for the body they play a crucial role. One of these is manganese.

The role of manganese for humans

Manganese (Mn) was discussed in the 30s of the last century, when researchers came to the conclusion that the human body needs a certain amount every day this mineral. In particular, for the normal functioning of the nervous system and brain. It has been calculated that the adult human body contains approximately 15-20 mg of manganese. It is concentrated in the kidneys, pancreas, liver and bones.

Functions of Mn:

  • the health of bone tissue and the activity of metabolic processes depend on it;
  • participates in the formation of connective tissues;
  • promotes calcium absorption;
  • enhances the performance of thyroid hormones and genital organs;
  • regulates blood sugar levels.

But perhaps the most important property of manganese in the human body is the fight against free radicals. This powerful antioxidant seeks out and neutralizes harmful particles in the body, thereby preventing the potential threats they pose.

Other properties

For bones. Studies show that a decrease in the amount of manganese in the body leads to a deterioration in the condition of the bones. In particular, the bone matrix, formed from a complex of microelements and minerals, changes. Deficiency of one of the nutrients leads to total modifications in its structure. Reduced consumption of foods rich in manganese provokes bone loss.

For skin. Manganese is essential for the production of the enzyme prolidase, which is responsible for the formation of collagen (a structural component of the skin). In addition, this antioxidant mineral protects the epidermis from the negative effects of free radicals and prevents the formation of malignant cells that cause oncological formations. In addition, manganese protects against the negative effects of UV rays. Studies show that a deficiency in foods containing this element almost always manifests itself with a rash, which disappears after the restoration of mineral balance.

To maintain sugar levels. Manganese is one of the trace elements on which the adequacy of gluconeogenesis (the conversion of various biological substances into sugar) depends. Usually, this process cannot proceed without the participation of some enzymes, and they, in turn, require the presence of Mn in the body. Scientists do not undertake to state unequivocally that there is a relationship between the amount of this mineral in the body and the development of diabetes. But as a result of the experiments, it was found that Mn deficiency leads to an increase in blood sugar.

Protection against free radicals. As already noted, manganese is a powerful antioxidant that protects the body from the negative effects of free radicals. People on a diet low in Mn often experience increased free radicals, skin problems, and symptoms of asthma.

Food sources

Many healthy foods contain manganese reserves. In particular, excellent sources of this trace element are among grains, legumes, vegetables and fruits.

Most of them contain almost 100% daily value of Mn in only 1 serving. For example, in 100 g of oatmeal there is within 96% of the daily requirement of manganese.

In food, the mineral is relatively well preserved. After cooking, most of the manganese remains in legumes (minor losses of the trace element during heat treatment are noted). A little more of the nutrient is lost in other vegetables under the influence of high temperature. However, losses can be easily reduced by minimizing cooking time and contact with water. For example, if spinach is cooked for a short time, then the loss of manganese will be reduced by about 10 percent.

How to make a menu rich in manganese

Sample menu

Breakfast. An excellent option for a morning meal is oatmeal with fresh raspberries. Both products contain high amounts of manganese.

Lunch. Preparing a hearty and tasty dinner rich in manganese is not a problem, since almost all vegetables contain this element. Green bean soup or beetroot (beets are the richest source of Mn) are suitable as the first hot dish. This nutrient is found in the ingredients of most soups: carrots, onions, garlic and others. For the second, as a side dish, cook rice (ideally brown) with beef and a salad of leafy vegetables with soy sauce. Finish your meal with a dessert - fresh juice from strawberries or grapes.

Dinner. At the end of the day, you can treat yourself to vitamin spinach with buckwheat, or a vegetable or fruit salad. Before going to bed, drink a cup of mint or lemon balm tea.


Throughout the day, various types of nuts (almonds, hazelnuts, peanuts, pistachios, coconut), fruits and berries (figs, kiwi, bananas, pineapples and all tropical fruits, blackberries), strawberry).

Table of manganese content in food
Product name Amount of product Amount of manganese (mg)
Hazelnut 200 g 8.4
Pistachios 200 g 7.6
Peanuts 200 g 3.82
Soy 200 g 2.84
Barley 200 g 2.39
Wheat 200 g 2.22
Spinach 200 g 1.82
Beet greens 200 g 1.48
Pineapple 200 g 1.46
Mushrooms 200 g 1.22
Chard 200g 1.16
Beetroot 200 g 1.1
Rosehip (dried) 200 g 1
Potatoes 200 g 0.76
Brussels sprouts 200 g 0.7
Onion 200 g 0.64
Broccoli 200 g ) 0.6
Strawberry 200 g 0.56
Asparagus 200 g 0.56
Cabbage 200 g 0.54
Apricot 200 g 0.44
Tomatoes 200 g 0.42
Carrots 200 g 0.34
Cauliflower 200 g 0.32
Eggplant 200 g ) 0.22
Celery 200 g 0.2
Cucumber 200 g 0.16
Brown rice 1 cup 1.76
Chickpeas 1 cup 1, 69
Lentils 1 cup 0.98
Raspberries 1 cup 0.82
Green peas 1 cup0.72
Buckwheat 1 cup 0.68
Blueberries 1 cup 0.50
Millet 1 cup 0.47
Green beans 1 cup 0.36
Cranberry 1 cup 0.36
Rye 0.5 cup 1.44
Basil 0.5 cup 0.24
Dill 0.5 cup 0.06
Oats 0.25 cups 1.92
Pumpkin seeds 0.25 cup 1.74
Walnuts 0.25 cup 1.02
Sesame 0.25 cup 0.89
Sunflower seeds 0.25 cup 0.68
Cashew nuts 0.25 cup 0.66
Almonds 0.25 cups 0.53
Mint 2 tbsp. l. 0.9
Soy sauce 1 tbsp. l. 0.09
Clove 2 tsp. 2.53
Cinnamon 2.h. l. 0.91
Black Pepper 2 tsp. 0.74
Garlic 6 cloves 0.30
Banana 1 medium 0.32
Corn 1 head 0.13
Fig 1 medium 0.06

Nutritional deficiencies

A typical meat eater diet contains approximately 2-7 mg of manganese per day. But the "herbivores" are able to provide for themselves almost10 mg of the element daily (the norm is 5-10 mg / day). Therefore, it is very difficult to become deficient in Mn by eating a varied menu rich in vegetables. And most of the products from our daily table are excellent sources of manganese.

But do not rule out the possibility of developing Mn deficiency, which can be caused by a variety of health problems (the most common is malabsorption of nutrients).

A person is more likely to be deficient in manganese if:

  • there are signs of hypertension;
  • worsened heart function;
  • bones hurt;
  • increased cholesterol;
  • vision, hearing and memory deteriorated.

Very severe mineral deficiency can lead to female infertility, osteoporosis, pancreatic cancer, cardiac problems.

Interactions with other substances

Studies have shown that the body more intensively absorbs manganese from food with iron deficiency. Excess ferrum, on the contrary, prevents the absorption of Mn.

Calcium and magnesium also affect (slightly impair) absorption of manganese from food. But do not be afraid, this condition only works if there is already an existing Mn deficiency.

Manganese poisoning from food is almost impossible for a healthy person (the upper acceptable intake level for adults is 11 mg per day). But in some people, an excess of the mineral is possible even without the use of pharmacological supplements. Since in some products the concentration of this microelement is quite high, and with problems of the digestive system, the adequacy of the absorption of nutrients is violated. For example, if you eat foods that contain the maximum amount of manganese every day, it is likely that the recommended daily allowance will be slightly exceeded. Nutritionists have calculated: the most adequate daily dose of manganese: 2 mg per 2000 kilocalories.

Remember these rules, and then any food will not only bring joy, but also benefit.