Manganese
Manganese has many properties similar to iron and helps regulate iron levels in the body. It helps oxygenate the blood and nerves, and plays a role in cartilage, bone, and connective tissue formation.
Manganese has not been sufficiently studied, but signs of deficiency may include slowed blood clotting, changes in hair color, lowered cholesterol levels, skin rash, bone demineralization, epileptic seizures, and changes in metabolism.
When manganese is obtained through natural food sources, the body is able to eliminate any excess and maintain proper levels. Manganese toxicity from food alone has never been reported. Toxic levels of ingested manganese, from sources such as contaminated drinking water or excessive supplements, can cause neurological symptoms similar to those of Parkinson's disease. When inhaled for prolonged periods of time, as in an industrial disaster, manganese can penetrate the blood-brain barrier and causes brain damage.
| US Recommended Daily Allowance: | 3 mg |
Health Benefits of Manganese
| Bones | May help prevent or treat osteoporosis when taken in conjunction with calcium, zinc, and copper. Required for normal skeletal growth in children. |
| Fertility | Manganese deficiency can contribute to infertility. |
| Mood | May relieve anxiety, depression, irritability, and mood swings associated with PMS. |
Food Sources of Manganese
| Amaranth | 1.5 mg | 50% | |
| Pecans | 1.3 mg | 43% | |
| Macadamia Nuts | 1.2 mg | 40% | |
| Quinoa | 1.2 mg | 40% | |
| Buckwheat | 1.1 mg | 37% | |
| Sweet Potatoes | 1 mg | 33% | |
| Walnuts | 1 mg | 33% | |
| Blackberries | 0.9 mg | 30% | |
| Pumpkin Seeds | 0.9 mg | 30% | |
| Spinach | 0.9 mg | 30% | |
| Durian | 0.8 mg | 27% | |
| Kale | 0.8 mg | 27% | |
| Lambsquarters | 0.8 mg | 27% | |
| Coconut (Mature) | 0.7 mg | 23% | |
| Almonds | 0.6 mg | 20% | |
| Strawberries | 0.6 mg | 20% | |
| Blueberries | 0.5 mg | 17% | |
| Cashews | 0.5 mg | 17% | |
| Mustard Greens | 0.5 mg | 17% | |
| Sunflower Seeds | 0.5 mg | 17% | |
| Turmeric | 0.5 mg | 17% | |
| Wild Rice | 0.5 mg | 17% | |
| Beet Leaves | 0.4 mg | 13% | |
| Chard | 0.4 mg | 13% | |
| Cranberries | 0.4 mg | 13% | |
| Endive | 0.4 mg | 13% | |
| Arugula | 0.3 mg | 10% | |
| Bananas | 0.3 mg | 10% | |
| Brazil Nuts | 0.3 mg | 10% | |
| Brussels Sprouts | 0.3 mg | 10% | |
| Burdock Root | 0.3 mg | 10% | |
| Cherimoya | 0.3 mg | 10% | |
| Collards | 0.3 mg | 10% | |
| Dandelion Greens | 0.3 mg | 10% | |
| Jackfruit | 0.3 mg | 10% | |
| Prunes | 0.3 mg | 10% | |
| Dulse | N/A | N/A | |
| Hemp | N/A | N/A | Found in the seeds. |