Foods with manganese
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Foods Rich 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 vital to include manganese-rich foods in the diet to meet the recommended daily intake and support overall health.
High Manganese Foods: Nuts, Seeds, and Oils
Nuts and Seeds
Nuts and seeds are among the richest sources of manganese. For instance, pine nuts contain approximately 8.872 mg/100g of manganese, making them an excellent choice for boosting manganese intake . Other nuts like pistachios and walnuts also have high manganese content, with values around 4.64 µg/g .
Oils and Fats
Certain oils and fats are also significant sources of manganese. Local butter, margarine, sunflower oil, and corn oil have been identified as having high manganese content, with the fat group showing the highest mean manganese value of 6.75 µg/g .
Manganese in Vegetables and Fruits
Vegetables
Vegetables, particularly ginger and mushrooms, are notable for their high manganese content. Ginger contains about 14.017 mg/100g of manganese, while ear mushrooms have 10.382 mg/100g . These vegetables can significantly contribute to the daily manganese intake.
Fruits
Among fruits, dried jujube stands out with a manganese content of 2.985 mg/100g . Including such fruits in the diet can help meet the manganese requirements effectively.
Manganese in Cereals and Legumes
Cereals
Cereals are a primary source of manganese in many diets. For example, rice contains 0.745 mg/100g of manganese . In the Japanese diet, cereals account for more than 50% of manganese intake, highlighting their importance in meeting dietary manganese needs .
Legumes
Legumes like black beans are also rich in manganese, with a content of 4.075 mg/100g . Soybean milk, although lower in manganese (0.033 mg/100g), still contributes to the overall intake .
Manganese in Animal Products
Meat and Fish
While meat generally has lower manganese content, certain types like goose meat can be a valuable source. Goose meat's manganese content varies depending on the breed, muscle type, and cooking method, but it can cover a significant portion of the daily adequate intake . Fish such as shrimp also provide manganese, with a content of 3.512 mg/100g .
Dairy Products
Dairy products are not typically high in manganese, but some items like instant coffee powder can contain up to 2.577 mg/100g .
Manganese Intake and Health Implications
Cardiometabolic Health
Manganese intake has been associated with various health benefits, including a reduced risk of type 2 diabetes. Studies have shown that higher manganese intake is inversely associated with the risk of type 2 diabetes, particularly in women . This highlights the importance of maintaining adequate manganese levels for metabolic health.
Neurotoxicity Concerns
While manganese is essential, excessive intake can lead to neurotoxicity. The European Food Safety Authority (EFSA) has established a safe level of intake at 8 mg/day for adults to avoid adverse effects . It is crucial to balance manganese intake to reap its benefits without risking toxicity.
Conclusion
Incorporating a variety of manganese-rich foods such as nuts, seeds, vegetables, cereals, and certain animal products can help meet the daily manganese requirements. Understanding the sources and health implications of manganese is essential for making informed dietary choices and maintaining overall health.
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