Food sources for manganese
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Food Sources for Manganese
Manganese is an essential trace element that plays a crucial role in various physiological processes, including bone formation, amino acid metabolism, and antioxidant defense. Understanding the dietary sources of manganese is important for ensuring adequate intake and preventing deficiencies. This article synthesizes findings from multiple studies to highlight key food sources of manganese.
Manganese-Rich Grains and Cereals
Grains and cereals are significant sources of manganese. In a study analyzing the manganese content in foods frequently consumed by Koreans, rice was found to contain 0.745 mg of manganese per 100 grams. Similarly, in the Japanese diet, cereals, including rice, accounted for more than 50% of manganese intake. These findings underscore the importance of grains and cereals as primary sources of dietary manganese.
Legumes and Pulses
Legumes are another important source of manganese. Black beans, for instance, contain 4.075 mg of manganese per 100 grams, making them a particularly rich source. In the Japanese diet, legumes contributed about 14% of the total manganese intake. Tofu, a common legume-based food, also provides a significant amount of manganese.
Nuts and Seeds
Nuts and seeds are among the richest sources of manganese. Pine nuts, for example, contain a remarkable 8.872 mg of manganese per 100 grams. These foods are not only nutrient-dense but also provide a convenient way to boost manganese intake.
Vegetables and Fruits
Certain vegetables and fruits are also high in manganese. Ginger stands out with a manganese content of 14.017 mg per 100 grams, while dried jujube fruit contains 2.985 mg per 100 grams. In the Japanese diet, vegetables contributed significantly to manganese intake, with green tea beverages and vegetables accounting for 28% and 13% of manganese intake in men, respectively.
Animal-Based Sources
While plant-based foods are the primary sources of manganese, certain animal-based foods also contribute to manganese intake. Goose meat, for instance, can cover a significant portion of the daily adequate intake (AI) for manganese, depending on the cooking method used. Additionally, shrimp was found to have a manganese content of 3.512 mg per 100 grams.
Beverages and Processed Foods
Beverages like green tea are notable sources of manganese. In the Japanese diet, green tea beverages accounted for a substantial portion of manganese intake. Instant coffee powder also contains a significant amount of manganese, with 2.577 mg per 100 grams. Among processed foods, pepper was found to have an exceptionally high manganese content of 23.846 mg per 100 grams.
Conclusion
Manganese is widely available in a variety of foods, with grains, legumes, nuts, seeds, vegetables, fruits, and certain animal-based foods being particularly rich sources. Ensuring a diverse diet that includes these foods can help meet the daily manganese requirements and support overall health. Further research and comprehensive food databases are needed to provide more detailed information on manganese content in various foods and to help individuals make informed dietary choices.
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