Everything you need to know about minerals

Cn Manganese

Manganese essentials
Learn more about manganese

Manganese helps maintain normal energy metabolism. It is also involved in the normal formation of connective tissue.

Rich foods

Manganese is found in all foods of plant origin. Meat, fish and eggs are lower in manganese however.
Manganese is found in all foods and often added by industry in food preservation processes.

Foods rich in manganese, per 100g*	Manganese content
Pulses	0,42 mg
Raw mushrooms	0,061 mg
Almonds	2,32 mg
Seafood (average food)	0,3 mg
Cooked lentils	0,427 mg
Bean sprouts	0,188 mg
Hazelnuts	5,82 mg
Boiled potatoes	0,094 mg
Dark chocolate 40% cacao	0,629 mg
Oysters	0,379 mg
Cooked calf's liver	0,286 mg
Whole rice	0,85 mg
Wheatgerm	11 mg
Whole grain bread	1,22 mg

The body contains 10 to 20 mg of manganese, most of which is stored in the bones. Manganese is a trace element which has not be much studied. It is known that of the 3 to 4 mg taken in daily in food, only a small percentage is absorbed. The essential functions of manganese are based on its participation in several enzymes and possibly their activation.

Roles

Manganese helps maintain normal energy metabolism.

When combined with superoxide dismutase (an enzyme involved in combating free radicals), manganese helps protect cells against oxidative stress.

It helps in bone maintenance.

Manganese helps the normal formation of connective tissue.

Requirements

Daily requirements: 2 to 3 mg for an adult

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