Manganese is required by the body for proper enzyme functioning, nutrient absorption, wound healing, and bone development. Manganese deficiency is rare and can been seen expressed in poor bone health, joint pain, and fertility problems. Manganese toxicity from food sources is also rare, but can adversely affect the neurological system. Health benefits of manganese includes strengthening weak bones, anti-oxidant protection, alleviating pre menstrual syndrome (PMS), anemia, arthritis, alopecia (spot baldness), and prevention of epileptic seizures. However, more research needs to be conducted to confirm these health benefits. The current DV for manganese is 2mg.

Below is a list of high manganese rich foods.

Nuts (Hazelnuts) 1.6mg (78% DV) Other Nuts High in Manganese (%DV per ounce): Pecans (55%), Walnuts (48%), Macadamia (43%), Almonds (32%), Cashews (23%), and Pistachio (17%)

Seeds (Pumpkin) 1.3mg (64% DV) Other Seeds High in Manganese (%DV per ounce): Chia Seeds (38%), Sesame and Flaxseeds (35%), and Sunflower Seeds (30%).

Bread (Whole-Wheat) 1.4mg (70% DV) Other Breads High in Manganese (%DV per piece): Whole-Wheat English Muffin (59%), Whole-Wheat Pita (56%), and Whole-Wheat Roll (32%).

Tofu (Firm, Raw) 1.0mg (48% DV)

Beans (Butter/Lima Beans, Cooked) 1.1mg (53% DV) Other Beans High in Manganese (%DV per cup cooked): Winged Beans (103%), Chickpeas (84%), Adzuki Beans (66%), White Beans (57%), Black-eyed Beans (47%), and Kidney Beans (42%).

Spinach (Cooked) 0.8mg (42% DV) Other Dark Green Leafy Vegetables High in Manganese (%DV per cup cooked): Frozen Spinach (68%), Amaranth Leaves (57%), Beet Greens (37%), Swiss Chard (29%), and Napa Cabbage (11%)

Whole Grains (Brown Rice) Other Grains High in Manganese (%DV per cup cooked): Teff (400%), Quinoa (58%), Buckwheat (34%).

Tea (Black, Brewed) 0.1mg (3% DV) A cup of instant tea contains (47% DV).

Rye 1 cup cooked: 4.3 mg (238 % DV)

Brown Rice 1 cup cooked: 2.1 mg (116 % DV)

Oats 1/3 cup dry/about 1 cup cooked: 0.98 mg (54 % DV)

also in Celery, bananas, beets, egg yolks, bran, pineapples, asparagus, whole grains, leafy green vegetables.

Fruits like blueberries, blackberries, strawberries, loganberries and raspberries are also good as well as delicious foods high in manganese. Pineapple juice contains 1.4 mg of manganese in a half cup serving while an equal amount of cranberry juice provides 0.59 mg.

Health Benefits of Manganese

Supports Bone Health and Helps Prevent Osteoporosis

Manganese, in combination with other minerals, including calcium, zinc and copper, can help reduce bone loss, especially in older women who are more susceptible to bone fractures and weak bones. Manganese deficiency also poses a risk for bone-related disorders since manganese helps with the formation of bone regulatory hormones and enzymes involved in bone metabolism.

According to studies, taking manganese along with other bone-supporting nutrients like calcium, vitamin D, magnesium, zinc, copper and boron can improve bone mass in women with weak bones, which is useful to naturally treat osteoporosis.

Needed for Antioxidant and Enzyme Function

Manganese is used in numerous important enzymes, including arginase, glutamine synthetase and manganese superoxide. These work as antioxidants in the body, helping lower levels of oxidative stress and inflammation that can lead to heart disease or cancer.

What is manganese most beneficial for when it comes to disease prevention? Manganese-deficient have been shown to have low manganese-related superoxide dismutase function, which can be harmful because this is one of the major free radical damage-fighting enzymes in the body. In fact, superoxide dismutase is sometimes called the “primary” or “master antioxidant” since it’s especially powerful at reducing inflammation, pain and bodily stress that can lead to numerous chronic diseases. Superoxide dismutases (SODs) are the only enzymes capable of consuming superoxide radicals, making them valuable for slowing the aging process and prolonging health.

Manganese also helps form important enzymes related to bone formation, including glycosyltransferases and xylosyltransferases. And finally, manganese plays a part in important digestive enzymes that turn compounds found in food into useable nutrients and energy within the body, including glucose and amino acids.

Helps Maintain Cognitive Function

A percentage of the body’s manganese supply exists in the synaptic vesicles within the brain, so manganese is closely tied to electrophysiological activity of the brain’s neurons that control cognitive function. Manganese is released into the synaptic cleft of the brain and affects synaptic neurotransmission, so it’s possible that a manganese deficiency can make people more prone to mental illness, mood changes, learning disabilities and even epilepsy.

Fights and Damages Diabetes

Manganese is needed to help with proper production of digestive enzymes responsible for a process called gluconeogenesis. Gluconeogenesis involves the conversion of protein’s amino acids into sugar and the balance of sugar within the bloodstream. Although the exact mechanism still isn’t clear, manganese has been shown to help prevent overly high blood sugar levels that can contribute to diabetes.

When researchers from the Department of Internal Medicine and Biochemistry at the Veterans Affairs Medical Center tested the effects of manganese supplementation  that were susceptible to diet-induced diabetes, they found that the group given manganese over 12 weeks experienced improved glucose tolerance compared to  not taking manganese. The manganese-treated group exhibited improved insulin secretion, decreased lipid peroxidation and improved mitochondrial function.

Supports Lung and Respiratory Health

Research suggests that manganese taken along with minerals like selenium and zinc can help people suffering from lung disorders, including chronic obstructive pulmonary disease. Oxidative stress is believed to be a key mechanism for smoking-induced chronic obstructive pulmonary disease and other respiratory disorders, so manganese’s ability to help lower inflammation and oxidative stress through the production of SODs makes it beneficial for those in need of lung healing.

Helps Prevent Arthritis and Osteoarthritis

Manganese, along with supplements containing glucosamine hydrochloride or chondroitin sulfate, makes it a recommended natural treatment for arthritis. Regularly eating foods high in manganese, plus possibly taking supplements, can help reduce inflammation in the joints and tissue, allowing arthritis sufferers to feel more comfortable and do more normal activities. Manganese has been sown to be especially helpful with reducing common pains in the knees and the lower back.

Reduces PMS Symptoms

Consuming plenty of manganese along with calcium can help improve symptoms of PMS — such as tenderness, muscle pain, anxiety, mood swings and trouble sleeping — and work as a natural remedy for PMS. One study published in the American Journal of Obstetrics and Gynecology found that women who have lower levels of manganese in their blood experienced more pain and mood-related symptoms during pre-menstruation.

May Help with Weight Loss

Some early research points to the fact that manganese, taken in a specific form called 7-Keto Naturalean, combined with other supportive nutrients like L-tyrosine, asparagus root extract, choline, copper and potassium, may be able to help reduce weight in obese or overweight people. More research is still needed to determine how manganese supports healthy weight loss and metabolism, but it’s likely related to manganese’s ability to improve digestive enzymes and balance hormones.

Speeds Up Wound Healing

By applying manganese, calcium and zinc to serious and chronic wounds, studies show that wound healing can speed up significantly over a period of 12 weeks.

Helps Balance Iron Levels and Prevent Anemia

Iron and manganese work closely together, and a strong inverse relationship between deficiency in iron and high manganese levels has been found. While overly high manganese can contribute to anemia, manganese also helps the body use and store iron to some degree as well, which can help prevent anemia (low iron).

Prevents Infertility

Manganese deficiency can contribute to infertility since manganese helps with hormone regulation and antioxidant activity, thus manganese works as a natural infertility treatment.

DV is (Daily Value)