Manganese food sources
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Manganese Food Sources: A Comprehensive Overview
Introduction to Manganese in Diet
Manganese (Mn) is an essential trace element that plays a crucial role in various physiological processes, including bone formation, amino acid metabolism, and antioxidant defense mechanisms. Adequate intake of manganese is necessary for maintaining overall health, and it is primarily obtained through dietary sources.
Animal-Based Sources of Manganese
Goose Meat as a Manganese Source
Goose meat is a notable source of dietary manganese. Studies have shown that 100 grams of goose meat can significantly contribute to the daily adequate intake (AI) of manganese for adults. The manganese content in goose meat varies depending on factors such as the breed, muscle type, presence of skin, and cooking method. For instance, leg muscles and skinless muscles tend to have higher manganese content, and cooking methods like pan-frying, grilling, and boiling can increase manganese levels in the meat.
Manganese in Lamb and Poultry
Research on lambs has indicated that dietary supplementation with manganese, regardless of its source (inorganic or organic), increases manganese concentrations in the liver and plasma. This suggests that lamb meat can also be a good source of manganese, although the specific manganese content in lamb meat for human consumption was not detailed . Similarly, supplementation of laying hens' diets with manganese has shown positive effects on egg quality, with increased manganese deposition in egg yolks, making eggs another potential source of dietary manganese.
Plant-Based Sources of Manganese
Cereals and Legumes
Cereals and legumes are among the primary plant-based sources of manganese. In the Japanese diet, rice and other cereals account for more than 50% of manganese intake, followed by legumes, which contribute about 14%. Similarly, in the Korean diet, cereals such as rice are the main contributors to manganese intake, followed by vegetables, seasonings, fruits, and pulses.
Vegetables and Green Tea
Vegetables and green tea are also significant sources of manganese. In Japan, green tea beverages and vegetables contribute substantially to manganese intake, with green tea accounting for 28-34% of the intake in men and women, respectively. This highlights the importance of including a variety of vegetables and green tea in the diet to meet manganese requirements.
Manganese Intake and Health Implications
Cardiometabolic Health
Adequate manganese intake is associated with various health benefits, including reduced risks of cardiometabolic and cardiovascular diseases. Studies have reported inverse associations between manganese intake and the risk of type 2 diabetes and metabolic syndrome . This suggests that maintaining sufficient manganese levels through diet can be beneficial for metabolic health.
Neurotoxicity Concerns
While manganese is essential, excessive intake can lead to neurotoxicity, particularly affecting the central nervous system. The European Food Safety Authority (EFSA) has established a safe level of manganese intake at 8 mg/day for adults to avoid adverse effects, although this is not a strict upper limit. It is crucial to balance manganese intake to reap its benefits while avoiding potential toxicity.
Conclusion
Manganese is a vital nutrient that should be included in the diet through various food sources. Animal-based sources like goose meat and eggs, as well as plant-based sources such as cereals, legumes, vegetables, and green tea, are excellent contributors to manganese intake. Ensuring a balanced diet with these foods can help meet the daily manganese requirements and support overall health. However, it is important to monitor intake levels to prevent potential neurotoxic effects associated with excessive manganese consumption.
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