Manganese - Information and Sources

The trace element manganese is a component of a number of enzymes some of which act as antioxidants. It's not clear how much is absorbed or how it is regulated, but intakes seem to be related to iron intake. Deficiency hasn't been observed, but there would be possible reduced antioxidant function with low dietary manganese. Adults should aim for 1.4mg per day.

Although it is abundant in our diet, particularly rich dietary sources of manganese include:

  • Nuts
  • Seeds
  • Wheat germ
  • Whole grains
  • Seaweed
  • Spinach and other green leafy vegetables
  • Broccoli
  • Peas
  • Beans
  • Lentils
  • Pineapple
  • Oranges
  • Blueberries
  • Raisins
  • Egg yolk
  • Tea

Many herbs also contain manganese, such as alfalfa, burdock root, chamomile, dandelion, fenugreek, ginseng, hops, horsetail, lemongrass, parsley, peppermint.