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Nutrient Food Sources

A B C D E F G H I J K L M N O P Q R S T U V W X Y Z

Best Food Sources – Manganese

Food Sources of manganese Amount (mg/100g)
Almonds 1.7
Banana 0.4
Beetroot 0.9
Blackberries 1.4
Blackeye beans 0.5
Black pepper 6.5
Brazil nuts 1.2
Brown rice 2.3
Cashew nuts 1.8
Chickpeas 0.7
Chilli powder 2.2
Cinnamon, ground 5.7
Coconut 1.8
Currants 0.7
Figs, dried 0.5
Garlic 0.5
Hazelnuts 4.9
Kale 0.5
Kidney beans 1.2
Lentils 0.5
Macadamia nuts 5.5
Mint 1.4
Nutmeg 2.9
Oats 3.9
Peanuts 2.7
Pecans 3.5
Pineapple 0.5
Raspberries 0.4
Sage 25
Soybeans 0.7
Spinach 0.5
Sweet potato 0.5
Thyme, dried, ground 7.6
Tofu 1.2
Watercress 0.6
Wheat bran 9
Wheat germ 12.3

 

The mineral manganese is important for blood sugar control, energy metabolism and function of thyroid hormones.  It is also important for the production of the body’s own antioxidant enzymes and thus is important for reducing inflammation and cellular aging. 

Source:  McCance and Widdowson's The Composition of Foods (6th Edition), Murray M Encyclopedia of Nutritional Supplements