Manganese

BEST FOOD SOURCES.

Leafy Green Vegetables, Fruits, Whole Grains, Legumes, Nuts, Spices, Fish, Peas, Beets.

EFFECTS ON BODY.

Help eliminate fatique. Reduce nervous irritability. Improve memory. Aid in muscle reflexes. Helps prevent osteoporosis. Thought to help alleviate dizziness. Heavy meat eaters and Dairy Milk drinkers need to increase their intake of Manganese.

DEFICIENCY.

Ataxia.

DAILY REQUIREMENTS.

No official guidance is available but 2-5 milligrams mg is thought to be adult requirement.

GENERAL CHARACTERISTIC.

Helps activate enzymes necessary for body’s proper use of Vitamin B1, Vitamin C and Biotin.Needed for bone nstructure and the Thyroid Gland. Also aids digestion, reproduction and nervous systemk.

SYMBOL FOR MANGANESE – Mn.

FoodAmount (mg/oz)Amount (mg/100g)
Apples 0.01000 0.03527
Apricots 0.02183 0.07700
Artichoke 0.06000 0.21164
Asparagus 0.04479 0.158
Avocados 0.00000 0.00000
Bananas 0.07654 0.270
Beans -Soya Dried. 0.71356 2.517
Beans, dried Kidney 0.00000 0.000
Beans, dried Lima 0.14628 0.516
Beans, dried Navy
Beans, green snap. 0.06123 0.2160
Beans, green-shell Lima 0.14628 0.516
Beet greens. 0.11056 0.390
Beetroots. 0.08505 0.300
Blackberries 0.00000 0.000
Blueberries 0.09525 0.336
Broccoli 0.05953 0.210
Brussel Sprouts 0.09554 0.337
Cabbage - Red 0.00000 0.000
Cabbage - Green 0.04536 0.160
Carrot tops
Carrots 0.04054 0.143
Cauliflower 0.04394 0.155
Celery 0.00000 0.000
Chard, Swiss 0.09469 0.334
Cherries 0.01984 0.070
Chicory, curly - Endive 4.25242 15.000
Chives 0.10574 0.373
Corn, sweet 0.04621 0.163
Cranberries 0.10206 0.360
Cucumber 0.02240 0.079
Currents 0.13296 0.469
Dandelion, greens
Dates 0.07428 0.262
Aubergine - Eggplant 0.06577 0.232
Elderflower
Endive, French 0.11907 0.420
Endive-Escarole 0.11907 0.420
Fennel 1.84272 6.500
Figs 0.03629 0.128
Flax - Linseed
Garlic 0.47400 1.672
Ginger 0.06492 0.229
Grapefruit 0.00369 0.013
Grapes 0.02013 0.071
Highly Acidic Foods
Highly Alkaline Foods
Kale 0.18711 0.660
Kohlrabi 0.03941 0.139
Leeks 0.13636 0.481
Lemons 0.00850 0.030
Lentils 0.00000 0.000
lettuce 0.05075 0.179
Limes 0.00000 0.000
Melons
Mildly Acidic Foods
Mildly Alkaline Foods
Moderately Acidic Foods
Moderately Alkaline Foods
Mushrooms 0.04026 0.142
Okra 0.00000 0.000
Olives 0.00000 0.000
Onions 0.03657 0.129
Oranges 0.00709 0.025
Parsley 45.35920 0160
Parsnips 0.15876 0.560
Peaches 0.01729 0.061
Pears 0.00000 0.00000
Peas, dried, split 0.00000 0.000
Peas, green 0.11623 0.410
Peppers - Bell, green, red and yellow. 0.03459 0.122
Pineapples 0.26280 0.927
Plums - Including Fresh Prunes. 0.01474 0.052
Potatoes, sweet 0.07314 0.258
Potatoes 0.04337 0.153
Prunes, Dried 0.08477 0.299
Pumpkin Seeds
Pumpkin 0.03544 0.125
Radishes 0.01956 0.069
Raisins 0.08477 0.299
Raspberries 0.18994 0.670
Rhubarb 0.05557 0.196
Sesame Seeds
Beans - Soya Green Shell - Edamame NaN 1,024.000
Spinach 0.25430 0.897
Strawberries 0.00000 0.00000
Sunflower Seeds
Tangerines 0.01106 0.039
Watermelon 0.01077 0.038
Yoghurt - Greek Style 0.00255 0.009