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Manganese, where it is found, food sources, recommended intake

Manganese, why it is required

Manganese: Involved in the synthesis and activation of different enzymes, in the regulation of glucose and lipids. It allows to accelerate the synthesis of proteins and improves the immune response (Longman et al, Oxid Med Cell Longev, 2018)
Manganese
Manganese: Recommended daily Intakes
For
Male
Female
Adults
2.3 mg
1.8 mg

Note

*mg = milligrams
**DV = Daily Value. A value of 100 means that the food contains the full recommended daily amount
Manganese: Food sources, where can be found
Food
*mg
**DV
Mussels, cooked, 85 grams
5.8
252
Hazelnuts, dry roasted, 28 grams
1.6
70
Pecans, dry roasted, 30 grams
1.1
48
Oysters, cooked, 85 grams
1
43
Chickpeas, cooked, 80 grams
0.9
39
Clams, cooked, 85 grams
0.9
39
Pineapple, 100 grams
0.8
35
Spinach, boiled, 100 grams
0.8
35
Bread, whole wheat, 1 slice
0.7
30
Soybeans, boiled, 50 grams
0.7
30
Lentils, cooked, 40 grams
0.5
22
Peanuts, roasted, 30 grams
0.5
22
Tea, black, 150 ml
0.5
22
Blueberries, 100 grams
0.3
13
Potato, flesh and skin, baked, 1
0.3
13
Squash, cooked, 100 grams
0.3
13
Black pepper, ½ tablespoon
0.2
9
Kale, raw, 70 grams
0.2
9
Sesame seeds,, 1 tablespoon
0.2
9
Apple, with skin, 1
0.1
4
Asparagus, boiled, 6
0.1
4
Lettuce, romaine, 55 grams
0.1
4

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