Manganese (Mn)

Manganese (Mn)

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 KEY

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

Dried Fruits

Figs (100g = 0.5mg 26% DV)

Medjool Dates (100g = 0.3mg 15% DV)

Prunes (100g = 0.3mg 15% DV) 

Herbs

Burdock Root

Cloves (Available soon)

Dandelion

Eyebright (Available soon)

Nettles (Available soon) 

Grains

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%)

Nuts

Almonds (100g = 2.17mg 109% DV)

Brazil nuts (100g = 1.22mg 61% DV)

Walnuts (100g = 3.41mg 171% DV)

Powders

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)

Pulses

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)

Seeds

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.

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