Fun facts: Manganese is part of the formation of the enzyme superoxide dismutase. Superoxide dismutase (SOD) is a powerful antioxidant that protects the mitochondria inside cells from damage.
- Component of many enzyme systems involved in the metabolism of carbohydrates, fats, and proteins.
- In combination with choline, it aids in the digestion and utilization of fat (lipids).
- Manganese helps to nourish the nerves and brain.
- It aids in the formation of connective tissue and bones
- Plays a key role in calcium absorption, and regulating blood sugar.
- Manganese is also necessary for normal brain and nerve function and the creation of sexual hormones.
RDA = Recommended Daily Amounts (EU data)
G = Grams
Mg = Milligrams
Mcg = Micrograms (1mg = 1000mcg)
F = Female
M = Male
Manganese – RDA
Ages 1-3 = 0.5mg
ages 4-6 F = 1mg M = 1mg
ages 7-10 = F = 1.4mg M = 1.5mg
ages 11-14 = F = 2.3mg M = 2mg
ages 15-17 = F = 2.8mg M = 3mg
age 18+ F = 2.9mg M = 3mg
Figs (100g = 0.5mg 26% DV)
Medjool Dates (100g = 0.3mg 15% DV)
Prunes (100g = 0.3mg 15% DV)
Cloves (Available soon)
Eyebright (Available soon)
Nettles (Available soon)
Amaranth (100g cooked = 0.9mg 43% DV)
Teff (100g cooked = 2.860mg 143% DV)
Black Quinoa (100g cooked 0.6mg 32%)
Red Quinoa (100g cooked = 0.6mg 32%)
White Quinoa (100g cooked = 0.6mg 32%)
Almonds (100g = 2.17mg 109% DV)
Brazil nuts (100g = 1.22mg 61% DV)
Walnuts (100g = 3.41mg 171% DV)
Baobab (100g = 0.76mg 38% RDA)
Cayenne Pepper (100g = 2mg 100% RDA)
Hemp protein (100g = 14.70mg 735% RDA)
Kelp (100g = 0.64mg 32% RDA)
Black Maca (100g = 0.80mg 40% RDA)
Maca (100g = 0.80mg 40% RDA)
Red Maca (100g = 0.80mg 40% RDA)
Chickpeas cooked (100g = 1.030mg 52% DV)
Beluga Lentils (100g = 1.30mg 67% DV)
Brown Lentils (100g = 0.50mg 25% DV)
Green lentils (100g = 1.30mg 67% DV)
Red Lentils (100g = 1.30mg 67% DV)
Chia seeds (100g = 2.723mg 136% DV)
Hemp seeds (100g = 7mg 341% DV)
Black Sesame seeds (100g = 2.40mg 123% DV)
White Sesame seeds. (100g = 2.46mg 123% DV)
Other good sources of Manganese: Nuts in general, whole grains, dried legumes and pineapples.