Foods High In Manganese

If you have read our article on manganese and hair health, you may appreciate how important consuming foods high in manganese could be for you health. You can read that article about manganese and its benefits for hair here.

Manganese is a mineral and an essential element that is needed for many different processes throughout the body. Because of how our bodies interact with manganese and its chemistry in our cells, manganese has been shown to be important in preventing osteoporosis, encouraging improved bone density, fertility and blood sugar level regulation.

Manganese consumption has declined in modern societies, mainly because of how many diets have shifted towards more processed foods. Processed food contains a lot less manganese than organic and traditionally produced foods. While excess manganese also can cause issues, most people could possibly benefit from a higher intake of manganese.

Interestingly, manganese levels in a blood test may not match up with dietary intakes. Our bodies store manganese really well, which means it is easy to get your levels of manganese back on track.

In this article we will look at some foods high in manganese, or manganese superfoods, that could encourage improved manganese levels and support our health.

Top Benefits Of Manganese Rich Diets

Manganese is essential for many lifeforms to grow and develop normally, playing an ancestral role in many different processes.

This mineral plays a very important part in our metabolism, so it has a regulatory role on growth and repair. Manganese does this through being part of various enzymes, which are important parts and regulators of optimal metabolism within the body. Through its role in amino acid, sugar and fatty acid metabolism, manganese influences energy production. Studies have linked low levels of manganese to slowed hair and nail growth, as well as dermatitis.

Manganese has been shown to have a dual role, one in metabolic regulation and one as a core part of the antioxidant superoxide dismutase. Antioxidants, such as superoxide dismutase, are key to preventing build ups of oxidative stress which can cause serious damage to the body. For example, superoxide radicals can attack our DNA and cause cancer or accelerate cell ageing. Antioxidants protect the body from damage and support healthy growth. Superoxide dismutase plays an important role in our mitochondria, where it supports healthy metabolism and energy production.

This mineral has been shown to be involved in bone formation, brain neurotransmitter production and sex hormone synthesis. Our sex hormones can also affect our growth and fertility. The brain seems to be quite hungry for manganese because of its importance in neurotransmitter and energy production. This is one of the reasons why our bodies need a constant supply of foods rich in manganese, consumed as part of a healthy diet.

Top 9 Foods High In Manganese

Many plant foods are high in manganese because of how central a role manganese plays in photosynthesis. 100 grams of popular animal foods, such as beef or chicken, can contain between 0.2mg and 0.65mg of manganese. This does not fully cover our daily requirements.

You need at least 2.3mg of manganese a day if you are male and 1.8mg if female. The upper limit is 11mg per day, which is when there is a risk of harmful side effects, although this is unlikely. That gives you an idea of how much manganese to aim for as part of your daily intake.

Examples of some foods high in manganese, or manganese superfoods, include granola, white beans, cashew nuts, spirulina, peanuts, pineapple, green peas, sweet potatoes and banana. By considering how much manganese there is in these manganese superfoods, you can identify ways to improve your manganese status in your diet each day.

Granola

Granola is typically a breakfast food, snack or desert containing cereals such as rolled oats, nuts, seeds and honey. They can also contain fresh dried fruits. Because of the varied content of granola, the manganese content can vary. However, in 100 grams of granola there can be up to 4mg of manganese. Other manganese reference values, for snack bars, can contain around 1.78mg of manganese. Granola can easily be integrated into your diet plan as part of a healthy snack or dessert.

White Beans

White beans are sources of various minerals and are considered to be a manganese superfood. In 100 grams of white beans there is 2.07mg of manganese.

White beans also contain high amounts of iron, phosphorus, zinc, potassium and are a rich in amino acids. These beans do need to be cooked through. White beans are very popular as part of stews or hot chilli dishes.

Cashew Nuts

Cashew nuts are very popular sources of amino acids and healthy fatty acids. They are really versatile and can be integrated into many different dishes. Cashew nuts contain 1.95mg of manganese per 100 grams.

Just a small serving of cashew nuts can make a big contribution to your overall manganese levels. This is great because they can be included in a fresh smoothie or eaten as a light snack. Cashew nuts are also really good sources of magnesium, phosphorus and zinc. This is one of our favourite foods here that is high in manganese and can be easily included in your diet.

Spirulina

Spirulina is a blue-green algae or cyanobacterium. This photosynthesising algae is an ancient ancestor to plants and also considered to be a superfood. Spirulina is rich in many important minerals, including manganese. Interestingly, this cyanobacterium shares many features with mitochondria. This is where a lot of manganese is used as part of the metabolism supporting enzyme superoxide dismutase in our bodies.

Dried spirulina contains 1.9mg of manganese per 100 grams. Gram per gram this is one of the most nutrient dense sources of manganese available. It really is a manganese superfood and can easily be used in a protein shake or included as part of a fresh juice. Other nutrients that are rich in spirulina include iron, potassium, copper, magnesium and vitamin A.

Peanuts

Peanuts are a very popular snack and are rich in many amino acids. Per 100 grams of peanuts there is 1.68mg of manganese. Peanuts are also rich sources of phosphorus, zinc and copper. This is also one of our favourite foods rich in manganese that you can easily include in your diet to support your health.

Pineapple

Pineapple contains 0.866mg of manganese per 100 grams. They are sweet fruits, rich in healthy sugars and also some important vitamins, such as vitamin C. Pineapple can easily be included in breakfasts, desserts, stews and curries. Their sweet flavour makes them mildly flavour enhancing. While pineapple also contains an active protein degrading enzyme known as bromelain that can assist with protein absorption.

Green Peas

Green peas are versatile and can be included in many different dishes. They also contain fairly high amounts of manganese, containing 0.525mg of manganese per 100 grams of garden peas. Green peas also contain good levels of vitamins and some minerals, such as iron. This is because of the chlorophyl content of green peas and their heavy involvement in plant photosynthesis. Green peas are also slightly sweet because of their starch content, which provides a source of energy.

Sweet Potatoes

Sweet potatoes are a source of carbohydrates or sugars so can easily be included in various cuisines very easily. For example, they can be stewed or included in a curry. Because of their sugar content, they can be slightly flavour enhancing.

In raw sweet potatoes there is 0.417mg of manganese per 100 grams. While this is not the highest food in manganese, relative to other foods it is rich in manganese and can easily be included in your diet each week. Sweet potatoes are also high in potassium and contain moderate levels of selenium.

Banana

Banana is a really popular snack and is quite high in some important minerals. Naturally, bananas are quite sweet and high in sugars. They contain high amounts of potassium, manganese and copper. Per 100 grams, banana contains 0.258mg of manganese. Relative to other foods, banana makes our list of foods high in manganese but it is not the highest in manganese.

Summary

Foods high in manganese are rare and difficult to find. Manganese is an essential mineral element that is needed for various processes in the body. It is implicated in many processes in the body because it forms a part of enzymes that are involved in metabolism. Manganese also plays a role in the antioxidant enzyme superoxide dismutase, where it prevents the build-up of oxidative stress in the body.

It is important in preventing osteoporosis, fertility and blood sugar regulation. Deficiencies in manganese are trending because of how many diets have shifted towards more processed foods. These are all reasons why making sure you consume sufficient manganese is important. You need around 1.8mg to 2.3mg of manganese a day. Specific plant foods are really high in manganese because of the central role it has in photosynthesis.

Examples of some foods that are really high in manganese, or manganese superfoods, include granola, white beans, cashew nuts, spirulina, peanuts, pineapple, green peas, sweet potatoes and banana.

Some foods like granola vary in their manganese content, whereas white beans or cashew nuts have quite stable manganese levels. Dried spirulina is considered to be manganese superfood, while it is also rich in other vital minerals. Through these foods high in manganese you can identify ways to improve your manganese status in your diet.

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