Health Benefits and Sources Of Manganese

Estimated Amounts Needed

• 2.0-5.0 mg/day for adults
• 2.0-3.0 mg for children 7 - 10
• 1.5-2.0 mg for children 4 - 6
• 1.0-1.5 mg for children 1 - 3
• 0.6-1.0 mg for children 6 mo - 1yr
• 0.3-0.6 mg for infants 0-6 months

Benefits/Deficiency Symptoms

• The functions of this mineral are not specific since other minerals can perform in its place. Manganese does function in enzyme reactions concerning blood sugar, metabolism, and thyroid hormone function. Deficiency is rare in humans.

Fruit Sources

• Most fruits contain manganese, but the following fruits have a significant amount:
• Avocado
• Banana
• Blackberries
• Grapes
• Guava
• Pineapple
• Pomegranate
• Strawberry

Vegetable Sources

• Amaranth leaves
• Brussels Sprouts
• Butternut squash
• French Beans
• Lima Beans
• Okra
• Peas
• Potatoes
• Squash - Winter
• Sweet Potato

Nut/Seed/Grain Sources 

• Most nuts contain manganese, but the following nuts have a significant amount:
• Buckwheat
• Coconut
• Oats
• Rice Brown
• Rye
• Wheat - Durum
• Wheat - Hard Red
• Wheat - Hard White