manganese

Daily Amount Needed

2.0-5.0 mg/day for adults
2.0-3.0 mg for children 7 - 10
1.5-2.0 mg for children 4 - 6
1.0-1.5 mg for children 1 - 3
0.6-1.0 mg for children 6 mo - 1yr
0.3-0.6 mg for infants 0-6 months

Manganese Information

The functions of this mineral are not specific since other minerals can perform in its place. Manganese does function in enzyme reactions concerning blood sugar, metabolism, and thyroid hormone function. Deficiency is rare in humans.

Nut/Grain Sources:

Most nuts contain manganese, but the following nuts have a significant amount:
Buckwheat
Coconut
Filberts/Hazelnuts
Macadamia Nuts
Oats
Pecans
Pine Nuts/Pignolias
Pumpkin Seeds
Rice Brown
Rye
Spelt
Wheat - Durum
Wheat - Hard Red
Wheat - Hard White

Legume Sources:

Most legumes are a good source of Manganese but these are the highest.
Adzuki Beans
Edamame
Garbanzo Beans
Lima Beans
Navy Beans
Pigeon Beans
Soy Beans
White Beans
Winged Beans

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