Let’s dive into how much manganese your body needs and discover the best raw foods rich in manganese that you can add to your diet.
Daily Manganese Requirements
Manganese is essential for vital enzymes in your body, but there’s no official Estimated Average Requirement (EAR) for it. However, the National Institute of Health suggests an Adequate Intake (AI) of 2.3 mg per day for adult men and 1.8 mg per day for adult women. For children, the recommended amount is slightly less and varies by age. Check the details below:
Manganese Adequate Intake Levels for Boys and Girls Ages 1-8
1-3 years: 1.2 mg/day
4-8 years: 1.5 mg/day
Manganese Adequate Intake Levels for Boys Ages 9-18
9-13 years: 1.9 mg/day
14-18 years: 2.2 mg/day
Manganese Adequate Intake Levels for Girls Ages 9-18
9-13 years: 1.6 mg/day
14-18 years: 1.6 mg/day
Finding the Right Balance of Manganese
While manganese is beneficial, consuming too much can be harmful. The Tolerable Upper Intake Level (UL) for adults is 11 mg per day. Exceeding this consistently can lead to manganese toxicity, which may cause enzyme disruption, headaches, insomnia, memory loss, emotional instability, hyper-myotonia, and hand tremors.
Moreover, manganese can influence how your body absorbs other vital nutrients, such as zinc. Zinc toxicity could occur due to a manganese deficiency. Since everyone’s manganese needs can slightly differ, it’s essential to achieve a healthy balance. Before making major dietary changes or starting any supplement, consult your healthcare professional. They can test your manganese levels and recommend the right amount for your health objectives.
Best Raw Food Sources of Manganese
Here are some excellent vegan foods rich in manganese that are both delicious and easy to find.
Nuts and Seeds
– Hazelnuts: 1 cup – 7.1 mg
– Pine Nuts: 1 cup – 11.9 mg
– Butternuts: 1 cup – 7.9 mg
– Hemp Seeds: 1 oz – 2.8 mg
– Pumpkin Seeds: 1 cup – 4.2 mg
– Macadamia Nuts: 1 cup – 4.1 mg
– Pecans: 1 cup – 4.9 mg
– Walnuts: 1 cup – 4.9 mg
– Sesame Seeds: 1 cup – 3.5 mg
– Flax Seeds: 1 cup – 4.2 mg
– Sunflower Seeds: 1 cup – 0.9 mg
– Chia Seeds: 1 oz – 0.6 mg
– Almonds: 1 cup – 3.6 mg
– Peanuts: 1 cup – 2.7 mg
Grains
– Teff: 1 cup – 17.8 mg
– Oats: 1 cup – 7.7 mg
– Wheat: 1 cup – 4.6 mg
– Brown Rice: 1 cup – 6.9 mg
– Amaranth: 1 cup – 6.4 mg
– Spelt: 1 cup – 5.2 mg
– Rye: 1 cup – 4.5 mg
– Quinoa: 1 cup – 3.5 mg
Vegetables and Legumes
– Garbanzo Beans: 1 cup – 4.4 mg
– Leeks: 1 cup – 0.4 mg
– Spinach: 1 cup – 0.3 mg
– Kale: 1 cup – 0.5 mg
– Turnip Greens: 1 cup – 0.3 mg
– Chard: 1 cup – 0.1 mg
– Mustard Greens: 1 cup – 0.3 mg
– Broccoli: 1 cup – 0.3 mg
Herbs and Spices
– Clove: 1 oz – 8.4 mg
– Ginger: 1 oz – 0.06 mg
– Saffron: 1 oz – 8.0 mg
– Cardamom: 1 oz – 7.94 mg
– Turmeric: 1 oz – 2.04 mg
– Cinnamon: 1 oz – 5.46 mg
– Spearmint: 1 oz – 0.3 mg
– Parsley: 1 cup – 0.1 mg
– Basil: 1 oz – 0.3 mg
– Curry: 1 oz – 1.2 mg
– Bay Leaf: 1 oz – 2.3 mg
– Tarragon: 1 oz – 0.5 mg
– Thyme: 1 oz – 0.5 mg
– Poppy Seed: 1 oz – 7.1 mg
– Fennel Seed: 1 oz – 1.8 mg
– Coriander: 1 oz – 0.1 mg
– Marjoram: 1 oz – 1.5 mg
– Oregano: 1 oz – 1.3 mg
– Dill Weed: 1 cup – 0.1 mg
– Cumin Seed: 1 oz – 0.9 mg
– Sage: 1 oz – 0.9 mg
– Epazote: 1 oz – 0.9 mg
– Allspice: 1 oz – 0.8 mg
– Nutmeg: 1 oz – 0.9 mg
– Amaranth Leaves: 1 cup – 0.2 mg
These are some of the top vegan sources of manganese that can be enjoyed on their own or added to your favorite recipes for a daily boost. For the best flavor and quality, try to select local, organic, and non-GMO varieties.
Other Sources of Manganese
Manganese can also be present in your tap water. While small amounts are usually safe and often unnoticed, larger quantities can make the water look dark and taste bitter or metallic. To avoid unknown contaminants, opt for purified or distilled water.
Most multivitamins include manganese, and it’s also available as a standalone supplement. If your diet isn’t meeting your manganese needs, supplementation might be the way to go. Global Healing offers a comprehensive daily supplement with Multivitamin, derived from natural, ultra-dissolved compounds, ensuring high bioavailability and optimal nutrient absorption.
With a balanced diet and smart choices, you can easily meet your body’s manganese needs and support overall health and wellness.
