What foods contain manganese
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Foods Containing Manganese: A Comprehensive Overview
Manganese in Grains and Cereals
Grains and cereals are significant sources of manganese. Rice, a staple in many diets, contains approximately 0.745 mg of manganese per 100 grams. In the U.S., cereals and grain products contribute over 40% of manganese intake, highlighting their importance in the diet. Additionally, unrefined cereals are noted for their manganese content, making them a crucial part of a manganese-rich diet.
Manganese in Legumes, Nuts, and Seeds
Legumes, nuts, and seeds are also rich in manganese. Black beans, for instance, contain 4.075 mg of manganese per 100 grams, while pine nuts boast an impressive 8.872 mg per 100 grams. These foods are not only nutritious but also provide a substantial amount of manganese, essential for various metabolic processes.
Manganese in Vegetables and Fruits
Vegetables and fruits are another vital source of manganese. Ginger stands out with a high manganese content of 14.017 mg per 100 grams, and dried jujube fruit contains 2.985 mg per 100 grams. Green tea beverages, commonly consumed in Japan, also contribute significantly to manganese intake.
Manganese in Animal Products
Animal products, including meats and seafood, provide manganese as well. Goose meat, depending on the breed and cooking method, can cover the daily adequate intake (AI) for manganese for adults. Shrimp is another seafood option with a notable manganese content of 3.512 mg per 100 grams.
Manganese in Processed Foods and Beverages
Processed foods and beverages can also be sources of manganese. Instant coffee powder, for example, contains 2.577 mg of manganese per 100 grams. Additionally, pepper, a common seasoning, has a high manganese content of 23.846 mg per 100 grams, making it a significant contributor to manganese intake in the diet.
Conclusion
Manganese is an essential nutrient found in a variety of foods, including grains, legumes, nuts, seeds, vegetables, fruits, animal products, and even some processed foods and beverages. Incorporating these foods into your diet can help ensure adequate manganese intake, which is crucial for various physiological functions. Understanding the manganese content in these foods can aid in making informed dietary choices to meet nutritional needs.
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