Up to 37 percent of Americans consume too little manganese, a mineral that helps ensure normal brain and nerve function, according to the University of Maryland Medical Center. Consuming sufficient amounts, or 2.3 mg per day, for most adults, also promotes bone health, blood sugar regulation, sex hormone production and blood clotting. Magnesium deficiency can cause infertility, bone deformity, seizures and weakness. To meet your daily needs, aim for a nutritious, balanced diet.
Whole Grains
The process used to create refined grains, such as white flour, strips half of the original whole grain's magnesium content away. The fact that Americans tend to consume more refined than whole grains, according to the UMMC, likely contributes to the magnesium deficiency prevalence. One-half cup of cooked brown rice supplies roughly two-thirds of adults' daily recommended intake. Whole grain bread provides 0.6 g of magnesium per slice. Additional valuable sources include wild rice, oats, barley, quinoa and whole grain cereals.
Nuts and Seeds
Nuts and seeds provide unsaturated, heart-healthy fats and valuable nutrients, including manganese. Next to whole grains, "The Dietitians Guide to Vegetarian Diets" by Reed Mangels, et al. describes nuts and seeds as top manganese sources. One ounce. of pecans, or 19 halves, supply more than half of adults' recommended daily intake of manganese. One ounce almonds, or 23 nuts, provides 0.65 mg. Peanut and almond butters, walnuts, pine nuts, poppy seeds and pumpkin seeds contain moderate amounts.
Legumes
Legumes, such as lentils, beans and split peas, are top plant sources of protein and overall sources of fiber. Lima beans, chickpeas, lentils, navy beans and black-eyed peas each provide between 0.4 and 0.5 mg of manganese per 1/2 cup cooked. Nutritious legume-based dishes include split pea soup, curried lentils, steamed soybeans, baked or grilled tofu, hummus and low-fat vegetarian chili.
Fruits and Vegetables
Fruits and vegetables provide antioxidants, such as beta-carotene and vitamin C, which support your body's ability to protect itself from infections and disease. One-half cup of fresh pineapple chunks or cooked spinach also provides nearly half of adults' recommended daily intake of manganese. Moderate amounts, or 0.2 to 0.5 mg per serving, are found in sweet potatoes, bananas, strawberries and greens, including collard, beet and turnip.
References
- University of Maryland Medical Center: Manganese
- Linus Pauling Institute: Manganese
- "The Dietitians Guide to Vegetarian Diets"; Reed Mangels, Virginia Messina, Mark Messina; 2010
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