Foods high in manganese
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Foods High in Manganese: A Comprehensive Overview
Introduction to Manganese in Diet
Manganese is an essential trace element that plays a crucial role in various physiological processes, including bone formation, amino acid metabolism, and antioxidant defense mechanisms. It is predominantly found in plant-based foods, and its intake is vital for maintaining overall health 39.
Grains and Cereals: Rich Sources of Manganese
Grains and cereals are significant sources of manganese. For instance, rice contains approximately 0.745 mg of manganese per 100 grams . Whole grains, which are less processed, tend to have higher manganese content compared to refined grains. This is evident in traditional diets that rely heavily on whole grains, such as those in Japan, where cereals account for more than 50% of manganese intake .
Nuts and Seeds: Manganese Powerhouses
Nuts and seeds are among the richest sources of manganese. Pine nuts, for example, contain a substantial 8.872 mg of manganese per 100 grams, making them one of the highest sources among commonly consumed foods . Similarly, pistachios and walnuts also have high manganese content, contributing significantly to the dietary intake of this mineral .
Vegetables and Legumes: Essential Plant-Based Sources
Vegetables and legumes are also important contributors to manganese intake. Ginger, a commonly used vegetable, contains an impressive 14.017 mg of manganese per 100 grams . Legumes such as black beans are also rich in manganese, with a content of 4.075 mg per 100 grams . These foods are integral to diets that emphasize plant-based nutrition, such as the Ornish diet, which has been shown to exceed the recommended manganese intake levels .
Fruits and Mushrooms: Additional Sources
Certain fruits and mushrooms also provide notable amounts of manganese. Dried jujube, for instance, contains 2.985 mg of manganese per 100 grams, while ear mushrooms have 10.382 mg per 100 grams . These foods can help diversify the sources of manganese in the diet, especially in regions where these items are commonly consumed.
Animal-Based Foods: Moderate Manganese Content
While plant-based foods are the primary sources of manganese, some animal-based foods also contribute to manganese intake. Goose meat, depending on the cooking method and part of the meat, can cover a significant portion of the daily adequate intake for manganese . However, meats generally have lower manganese content compared to plant-based foods .
Beverages and Processed Foods: Varied Manganese Levels
Beverages such as green tea are notable for their manganese content, contributing significantly to the daily intake in some populations . Processed foods, on the other hand, can vary widely in their manganese content. For example, instant coffee powder contains 2.577 mg of manganese per 100 grams, while some seasonings like pepper can have as much as 23.846 mg per 100 grams .
Conclusion
Manganese is a vital nutrient found in a variety of foods, with plant-based sources such as grains, nuts, seeds, vegetables, and legumes being particularly rich in this mineral. While animal-based foods and beverages also contribute to manganese intake, their levels are generally lower compared to plant-based sources. Ensuring a diverse diet that includes these manganese-rich foods can help meet the recommended dietary intake and support overall health.
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