Dietary sources of manganese
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Main Dietary Sources of Manganese
Manganese is an essential trace element found in a wide variety of foods, with plant-based foods being the richest sources. The most significant dietary sources of manganese are whole grains, cereals, legumes, nuts, seeds, and green leafy vegetables. In many countries, cereals such as rice and wheat, as well as vegetables and legumes, contribute the majority of manganese intake in the diet Choi2019Freeland-Graves2016Kippler2024+3 MORE. For example, in the Japanese diet, rice and other cereals account for more than 50% of manganese intake, followed by legumes and green tea beverages . Similarly, in Korea, rice, kimchi, tofu, and other cereals and vegetables are the main contributors .
Manganese Content in Animal-Based Foods
While plant foods are the primary source, some animal-based foods also provide manganese. Goose meat, for instance, can be a notable source, with 100 grams of goose meat potentially covering a significant portion of the daily adequate intake for adults, depending on the cut and cooking method. Leg muscles and skinless portions tend to have higher manganese content, and cooking methods like pan-frying or grilling can increase the manganese content in the final dish . However, in most diets, animal products generally contribute less manganese compared to plant-based foods Freeland-Graves2016Kippler2024.
Manganese in Plant-Based and Special Diets
Plant-based diets, such as the Ornish and DASH diets, are particularly high in manganese due to their emphasis on whole grains, legumes, nuts, seeds, fruits, and vegetables. Studies have shown that these diets can provide manganese levels that exceed the recommended adequate intake, and in some cases, even surpass the tolerable upper intake level (UL) of 11 mg/day for adults Martins2020LeMoon2019. This is especially true for strictly plant-based diets, which may require monitoring to avoid excessive intake .
International Variability in Manganese Intake
Manganese intake varies widely across countries and cultures, largely due to differences in dietary patterns. Diets rich in unrefined plant foods, such as those in many Asian countries, tend to have higher manganese intakes (up to 7.5 mg/day or more), while Western diets, which include more processed foods, often have lower manganese intakes (around 2 mg/day) Freeland-Graves2016Kippler2024Miyagawa2022+1 MORE. In Germany and the Nordic countries, average intakes are typically within the recommended range of 2–6 mg/day Kippler2024Sachse2019.
Manganese from Drinking Water and Supplements
Although food is the main source of manganese for most people, in some regions, drinking water with high manganese concentrations can also contribute significantly to total intake. Additionally, dietary supplements can provide manganese, but high doses from supplements or highly bioavailable sources may pose health risks, especially for sensitive populations Kippler2024Sachse2019.
Conclusion
In summary, the primary dietary sources of manganese are plant-based foods, especially whole grains, cereals, legumes, nuts, seeds, and green leafy vegetables. Animal-based foods like goose meat can also contribute, but to a lesser extent. Manganese intake is generally adequate in most populations consuming a varied diet, but plant-based diets can sometimes lead to intakes above recommended levels. Monitoring intake from all sources, including water and supplements, is important to avoid both deficiency and excess.
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Most relevant research papers on this topic
Goose Meat as a Source of Dietary Manganese—A Systematic Review
Goose meat provides a significant amount of manganese, which can be beneficial for mental disorders, lipid metabolism, and carbohydrate metabolism, depending on the type of muscles and cooking method.
Dietary manganese source does not affect Mn, Zn and Cu tissue deposition and the activity of manganese-containing enzymes in lambs.
Feed supplementation with manganese from either inorganic or organic sources does not affect tissue deposition or enzyme activity in lambs, but may decrease plasma copper concentration.
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International variability in diet and requirements of manganese: Causes and consequences.
Dietary manganese intake has declined due to a shift to processed foods, fats, and sugars, with international variability in intake due to food and culture diversity.
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