Foods that contain manganese
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Foods That Contain 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. It is found in a wide range of foods, making it relatively easy to meet the daily recommended intake through a balanced diet. This article synthesizes research findings on the manganese content in various foods.
Grains, Cereals, and Rice
Grains and cereals are significant sources of manganese. For instance, rice contains approximately 0.745 mg of manganese per 100 grams. In the U.S. diet, cereals and grain products contribute over 40% of manganese intake. This makes grains and cereals a primary source of manganese for many populations.
Legumes and Nuts
Legumes and nuts are also rich in manganese. Black beans contain about 4.075 mg of manganese per 100 grams, while pine nuts have an impressive 8.872 mg per 100 grams. Similarly, nuts like pistachios and walnuts are high in manganese, with values around 4.64 µg/g.
Vegetables and Fruits
Vegetables and fruits vary widely in their manganese content. Ginger stands out among vegetables with a high manganese content of 14.017 mg per 100 grams. Dried jujube is a notable fruit, containing 2.985 mg of manganese per 100 grams. Green tea beverages, commonly consumed in Japan, also contribute significantly to manganese intake.
Meats and Seafood
While meats generally have lower manganese content, certain types like goose meat can be a good source. Depending on the cooking method, 100 grams of goose meat can cover a significant portion of the daily adequate intake for manganese. Seafood such as shrimp also contains notable amounts, with 3.512 mg per 100 grams.
Dairy and Beverages
Dairy products are not typically high in manganese, but certain beverages can be. Instant coffee powder, for example, contains 2.577 mg of manganese per 100 grams. In the U.S., tea is another major contributor to manganese intake.
Oils and Fats
Among oils and fats, sunflower oil and corn oil have been identified as having high manganese content. These oils can contribute to the overall manganese intake when used in cooking.
Processed Foods and Seasonings
Processed foods and seasonings can also be significant sources of manganese. For example, pepper contains a high manganese content of 23.846 mg per 100 grams. This makes seasonings an often-overlooked source of this essential nutrient.
Conclusion
Manganese is widely available in various food groups, including grains, legumes, nuts, vegetables, fruits, meats, seafood, and certain beverages. By consuming a diverse diet that includes these foods, individuals can easily meet their daily manganese requirements. Understanding the manganese content in different foods can help in making informed dietary choices to ensure adequate intake of this essential nutrient.
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