Foods with Fiber Easily Supply Enough Manganese

Mineral Nutrition in Foods with Fiber Supplies Your Daily Requirements Manganese

The daily requirement for manganese is small enough to be easily met by a healthy eating plan, especially one that includes foods in a high fiber diet.

A high fiber diet plan helps you choose foods with the manganese your body requires.

High fiber foods prove to be excellent sources to help fill your daily need for many essential vitamins and minerals. Fruits and vegetables will help fill your body’s need for maganese.

Fiber Foods with Manganese

Fruits Vegetables Grains and Nuts
Avocado
Banana
Blackberries
Blackcurrants
Blueberries
Boysenberries
Cranberries
Dates
Gooseberries
Grapefruit
Guava
Loganberries
Pineapple
Pomegranate
Raspberries
Strawberry
Amaranth leaves
Brussels Sprouts
Butternut squash
French Beans
Kale
Leeks
Lima Beans
Okra
Parsnip
Peas
Potatoes
Soy Beans
Soy Milk
Spirulina
Squash – Winter
Sweet Potato
Swiss Chard
Taro
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

Manganese Is Needed for

  • Blood Sugar Regulation
    Bone Formation Metabolism
    Thyroid Hormone Function
    Connective Tissue

How Much Do You Need?

A trace mineral, only a small amount of manganese is needed for a healthy body.

Children:

  • Infant – 6 months: 0.3 – 0.6 mg
    6 months – 1 year: 0.6 – 1.0 mg
    1 – 3 years: 1.0 – 1.5 mg
    4 – 6 years: 1.5 – 2.0 mg
    7 – 10 years: 2.0 – 3.0 mg

Adults: 2.0 – 5.0 mg