Manganese

Manganese is a trace mineral, meaning our bodies need only small amounts, but it plays a vital role in keeping us healthy. It acts as a helper in many important body functions, including how we make energy from food and how our bones stay strong. It’s also key to protecting our cells from damage. 

Functions 

Bone Health: Manganese promotes the building of strong bones and may help protect against bone loss. 

Metabolism Support: It plays a role in breaking down carbohydrates, proteins, and fats, helping our bodies use these nutrients for energy. 

Antioxidant Protection: Manganese is part of an antioxidant enzyme called superoxide dismutase (SOD), which helps protect cells from damage by neutralizing harmful molecules known as free radicals.

Wound Healing: Manganese supports collagen formation, which is important for skin health and wound healing. 

Brain Health: Some studies suggest that manganese may support healthy brain function, though more 

research is ongoing. 

Recommended Daily Allowance 

Teens and Adults: The recommended daily intake of manganese is about 2.3 mg for men and 1.8 mg for women. 

Food Sources

Mussels: A 3-ounce (85-gram) serving provides 5.8 mg of manganese, which is 252% of the RDA for men and 322% of the RDA for women. 

Brown Rice (cooked): One cup of cooked brown rice contains 1.8 mg of manganese, offering 78% of the RDA for men and 100% of the RDA for women. 

Spinach (cooked): One cup of cooked spinach provides 1.7 mg of manganese, which covers 74% of the RDA for men and 94% for women. 

Pineapple: A cup of fresh pineapple has 1.5 mg of manganese, equal to 65% of the RDA for men and 83% for women. 

Whole Wheat Bread: Two slices of whole wheat bread contain about 1.4 mg of manganese, meeting 61% of the RDA for men and 78% for women. 

Chickpeas (cooked): A one-cup serving of cooked chickpeas provides 1.3 mg of manganese, which is 57% of the RDA for men and 72% for women. 

Oatmeal (cooked): One cup of cooked oatmeal has 0.9 mg of manganese, covering 39% of the RDA for men and 50% for women. 

Almonds: A 1-ounce (28-gram) serving of almonds provides 0.6 mg of manganese, equal to 26% of the RDA for men and 33% for women. 

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