What foods are high in manganese
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Foods High in Manganese
Manganese is an essential trace element that plays a critical role in various physiological processes, including bone formation, amino acid metabolism, and antioxidant functions. Understanding which foods are high in manganese can help individuals meet their dietary needs and maintain optimal health.
Grains and Cereals
Grains and cereals are significant sources of manganese. Rice, a staple in many diets, contains about 0.745 mg of manganese per 100 grams. Whole grains, in particular, tend to have higher manganese content compared to refined grains. For example, unrefined cereals are noted for their substantial manganese levels, contributing significantly to the dietary intake in various populations.
Legumes
Legumes are another excellent source of manganese. Black beans, for instance, contain approximately 4.075 mg of manganese per 100 grams, making them one of the richest sources among legumes. Soybean milk, although lower in manganese, still contributes to the overall intake with 0.033 mg per 100 grams.
Nuts and Seeds
Nuts and seeds are particularly high in manganese. Pine nuts stand out with a remarkable 8.872 mg of manganese per 100 grams, while gingko nuts contain 0.268 mg per 100 grams. These foods are not only nutrient-dense but also provide healthy fats and proteins.
Vegetables
Certain vegetables are also rich in manganese. Ginger, for example, contains an impressive 14.017 mg of manganese per 100 grams, making it one of the highest sources among vegetables. Other vegetables, such as cherry tomatoes, have lower manganese content at 0.061 mg per 100 grams but still contribute to the overall dietary intake.
Fruits
Among fruits, dried jujube is notable for its manganese content, providing 2.985 mg per 100 grams. Fruits generally have lower manganese levels compared to grains and nuts, but they are still valuable for a balanced diet.
Mushrooms
Mushrooms can be a good source of manganese, with ear mushrooms containing 10.382 mg per 100 grams. Including a variety of mushrooms in the diet can help boost manganese intake.
Seafood
Seafood, such as shrimp, also contributes to manganese intake, with shrimp containing 3.512 mg per 100 grams. Fish and shellfish are not only rich in manganese but also provide essential omega-3 fatty acids.
Beverages
Certain beverages, particularly green tea, are high in manganese. Green tea beverages are a significant source of manganese in the Japanese diet, contributing to the higher average intake compared to other populations. Instant coffee powder also contains a notable amount of manganese at 2.577 mg per 100 grams.
Meat
Goose meat is highlighted as a good source of manganese, with the content varying based on the type of muscle and cooking method. Consuming 100 grams of goose meat can cover a significant portion of the daily adequate intake for manganese.
Processed Foods and Seasonings
Some processed foods and seasonings are surprisingly high in manganese. For instance, pepper contains 23.846 mg of manganese per 100 grams, making it an exceptionally rich source. Including such seasonings in meals can enhance manganese intake.
Conclusion
Incorporating a variety of manganese-rich foods such as whole grains, legumes, nuts, seeds, vegetables, fruits, mushrooms, seafood, and certain beverages can help meet the dietary requirements for this essential nutrient. Understanding the manganese content in these foods can aid in making informed dietary choices to support overall health.
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