Zinc and manganese are minerals that are essential to health and development. Zinc is needed for the synthesis of DNA and RNA, which makes it critical to cell division and growth. It also plays a role in smell, taste, and blood clotting. Manganese works as a cofactor in many different enzymes that are necessary in the metabolism of carbohydrates, amino acids and cholesterol. It is needed for the production of glucose and the formation of bone. Both minerals help wounds heal.
Zinc - Highest Source
The best source of zinc is oysters, which provide 73 to 76 milligrams (mg) per serving.
Zinc - High Sources
Zinc is found primarily in red meat and poultry but enriched ready-to-eat cereals also contain high amounts. Turkey, beef, lamb, chicken and pork contain 4 to 11 mg per serving. Ready-to-eat cereals made from bran, whole grains and corn can provide as much as 15 mg but other cereals can be as low as 1 to 2 mg. Other items in this category include ricotta cheese, clams and beans.
Zinc - Good Sources
Yogurt, nuts, legumes, soybeans, rice and seeds (pumpkin and sunflower) are non-meat sources of zinc that provide 1 to 2 mg per serving. Vegetables in this group include spinach, corn, mushrooms and canned tomato products.
Manganese - Highest Sources
A variety of healthy foods provide 1 to 5 mg of manganese per serving. Raspberries, pineapple, nuts, spaghetti, rice, chickpeas, oat bran and pecans are good choices, as are the following vegetables: Okra, spinach, sweet potato, collard greens and lima beans. Ready-to-eat cereals are also in this group.
Manganese - Good Sources
This category consists of foods containing 0.1 to 0.9 mg per serving. Some of the highest in this category are nuts, tea, clams, noodles, and whole grain bread. Vegetables you'll find here include parsnips, turnip greens, lettuce, kale, beets, broccoli, cauliflower, spinach and tomato products. Fruits include blueberries and strawberries.
Considerations
Choices of foods that contain zinc and manganese together are limited. The best source for both would be ready-to-eat cereals, followed by spinach, canned tomato products, nuts and rice. As you choose foods stay focused on the recommended daily requirements. The daily intake for adults is 8 to 11 mg of zinc. However, if you're planning on becoming pregnant, are pregnant or recently delivered a baby, you should be sure to have 11 to 14 mg of zinc a day to prevent birth defects and help early growth. The Food and Nutrition Board of the Institute of Medicine set an "adequate intake level" for manganese of 1.8 mg for women and 2.3 mg for men. Women who are pregnant should consume 2.0 mg, and if breastfeeding, 2.6 mg of manganese.
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