Manganese is required by the body for proper enzyme functioning, nutrient absorption, wound healing, and bone development.
Manganese deficiency is rare but can be expressed in poor bone health, joint pain, and fertility problems.
Overconsumption of manganese from food sources is also rare and can adversely affect the neurological system.
Health benefits of manganese include strengthening weak bones, anti-oxidant protection, alleviating premenstrual syndrome (PMS), anemia, arthritis, alopecia (spot baldness), and prevention of epileptic seizures. However, more research needs to be conducted to confirm these health benefits.
Foods high in manganese include mussels, wheat germ, tofu, sweet potatoes, nuts, brown rice, lima beans, chickpeas, spinach, and pineapples. The current daily value (%DV) for manganese is 2.3mg.
Below is a list of high manganese foods sorted by a common serving size, see the complete nutrient ranking of manganese foods to sort by a 100 gram or 200 calorie serving size.