It is an antioxidant nutrient important in the blood breakdown of amino acids and the production of energy. It is necessary for the metabolism of vitamin B1 and vitamin E. Manganese also activates various enzymes which are important for proper digestion and utilization of foods and is a catalyst in the breakdown of fats and cholesterol. It is necessary for normal skeletal development and maintains sex hormone production.



Good sources of Manganese are:
nuts
avocados
eggs
brown rice
spices
whole grains


We have sorted our nutrition database by foods high in manganese. So you can easily see how much Maganese is contained in different foods. You can also search through our database using the search box below or browse the Manganese content by food category.

Manganese in foods - by food category

Baby Food      Baked Products
Beef Products    Breakfast Cereals
Cereal Grains and Pasta    Dairy Products
Drinks    Ethnic Foods
Fast Foods    Fats and Oils
Fish    Fruits
Lamb, Veal, and Game Products    Legumes and Legume Products
Meals, Entrees, and Sidedishes    Nuts
Pork    Poultry Products
Sausages and Luncheon Meats    Snacks
Soups    Spices and Herbs
Sweets    Vegetables
Cakes    Fruit Juices
Soy Products      Sauces
Shellfish      Candy
Spreads      Soda
Dried Fruits      Soups
Cookies      Biscuits



Deficiency of Manganese may cause:
paralysis
convulsions
dizziness
ataxia
loss of hearing
digestive problems
blindness and deafness in infants

For further information on nutrients RDA see our complete list for recommended dietary allowance.