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.


What's on your mind?

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

  • Follow to receive email notifications of new posts.

  • Follow Me on Twitter

  • Connect via Facebook

  • Archives

  • Categories

  • The Plate Community

    The Plate Community if full of nutrition experts, recipe gurus, and healthy eating champions who love to blog

  • Nutrition Blog Network

    Check out some of the other great blogs by Registered Dietitians

  • The Foodie Blog Roll
  • HealthFill

    The team at Health Fill combines web research with visitors’ tips to offer regularly updated health information. Check it out!

  • Advertisements
%d bloggers like this: