I mentioned that rice is an excellent source of manganese. Manganese is a nutrient that you don’t hear a lot about but I thought I’d tell you a bit about it, just in case you were curious.
What is manganese?
Manganese is a trace mineral that is essential for the human body.
Why is manganese good for you?
- It’s a component of enzymes involved in the metabolism of carbohydrates, protein, and fat
- Functions as an antioxidant preventing free radical damage to cells and DNA
What are some manganese rich foods?
Fun fact: In order to prevent deficiency, the body does a better job at absorbing manganese when intakes are low.
Manganese is found in nuts, tea, legumes, leafy green vegetables, and whole-grain cereals. Here are some examples:
|1/2 cup pineapple||2.79|
|1 ounce pine nuts||2.49|
|1 cup cooked chickpeas||1.93|
|1 ounce hazelnuts||1.75|
|1 cup cooked spinach||1.68|
|AI* for adults females||1.8|
|AI for adults males||2.3|
|UL** for adults||11|
*AI is based on estimates of intakes that appear to maintain a defined nutritional state for most people of a specified age and sex. It is the daily target intake.
**UL is the maximum daily intake level that is unlikely to cause negative health effects for most people of a specified age and sex. It’s like a nutrient speed limit.