Manganese is a mineral which functions as an enzyme cofactor in antioxidants and metabolism. It helps our bodies to break down carbohydrate and fat and build strong bones and teeth. The Dietary Reference Intake, or DRI, for manganese is 1.8 mg per day for adult females and 2.3 mg per day for adult males. Surveys across Canada and the United States have shown that intakes range between 2.0 and 4.7 mg per day, with vegetarians having slightly higher intakes.
Whole Grains
Wheat germ cereal is likely the best whole grain source of manganese. It contains 6 mg of manganese for a 1/4 cup serving. Pure bran cereals, such as All Bran or 100% Bran, have about 2.5 to 2.7 mg per 1/4 cup serving. Bran flakes with raisins have about 1.2 mg for a 3/4 cup serving. Oatmeal, brown rice, and whole wheat pasta are also good sources, as they contain about 1 mg per 1/2 cup serving.
Legumes
Hazelnuts are one of the richest sources and contain about 3.8 mg of manganese for a 1/4 cup serving. Pinenuts are a close second, with 3 mg of manganese for a similar serving size. Soy, including tempeh, soybeans and tofu are also good sources and contain about 1 mg for a 3/4 cup serving. Chickpeas, as well as white, adzuki, kidney, great northern and navy beans, are also sources of manganese.
Fruits and Vegetables
Pineapple juice contains 1.4 mg of manganese for a 1/2 cup serving; tomato juice contains 0.49 mg of manganese per 1/2 cup; and cranberry juice has 0.45 mg per 1/2 cup. Cooked carrots have 0.59 mg of manganese per 1/2 cup serving. Interestingly, raw or canned carrots have less than half this amount. Typically, other fruits and vegetables are poorer sources of manganese.
Tea
One cup of brewed black tea has about 0.5 mg of manganese.
References
- "Modern Nutrition in Health and Disease"; Shils et al; 2006
- "Food Sources of Manganese" (pamphlet); Dietitians of Canada; 2010
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