Hi there!

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:

Food milligrams (mg)
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.

What’s your favorite manganese food?
Leave a comment


  1. great article, very well explained 🙂

  2. love it! concise, crisp, useful information about this mineral. namaste.


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