Vegan Manganese Foods - Manganese-Rich Diet
Manganese is a mineral that needs to be consumed daily through food. It is essential as a component and cofactor of enzymes. One of the most important functions of manganese is its antioxidative effect through Superoxide Dismutase (MnSOD), in which manganese is involved. Manganese is also required for wound healing.
In order to prevent manganese deficiency in healthy individuals, the daily manganese requirement should be met. Plant-based foods are extremely rich in manganese. However, on average, less than 5% of the manganese contained in foods is absorbed by the body 1. For example, absorption rates of manganese varied among four selected plant-based foods according to study results 2:
- Lettuce - 5.20% of manganese is absorbed by the body
- Spinach - 3.81%
- Wheat - 2.16%
- Sunflower seeds - 1.71%
Phytin-rich foods such as nuts, seeds, legumes, and grains somewhat hinder the absorption of manganese because they form poorly absorbable complexes (low bioavailability). The content of phytic acid in manganese-rich foods can be reduced by cooking, soaking, and fermenting, followed by discarding the water 3.
For the table of manganese-rich foods, click here.
We have compiled some selected foods rich in manganese that should be regularly consumed as part of a healthy diet. These are plant-based or vegan foods with high manganese content.
Manganese in legumes
Chickpeas (21.31 mg per 100 g), peanuts (1.93 mg), and lentils (1.39 mg) are high in manganese. Additionally, all types of beans are generally rich in manganese. White beans contain 1.8 mg, adzuki beans 1.73 mg, and red kidney beans 1.11 mg of manganese.
Manganese is found in larger quantities in dark green vegetables. Spinach (0.9 mg), kale (0.66 mg), parsnip (0.56 mg), watercress (0.55 mg), leek (0.48 mg), Swiss chard (0.37 mg), lamb's lettuce (0.36 mg), dandelion leaves (0.34 mg), arugula (0.32 mg), broccoli (0.21 mg), and lettuce (0.18 mg) have higher manganese content.
In smaller amounts, manganese can also be found in potatoes (0.15 mg), carrots (0.14 mg), and cucumbers (0.08 mg).
Manganese in Fruits
Coconut (1.5 mg), pineapple (0.93 mg), raspberries (0.67 mg), blackberries (0.65 mg), strawberries (0.39 mg), persimmon (0.36 mg), blueberries (0.34 mg), cranberries (0.27 mg), and bananas (0.27 mg) are rich in manganese.
Other foods rich in manganese include dried fruits such as figs (0.51 mg) and dates (0.47 mg), which also have higher amounts.
The table shows which fruits also contain manganese.
Grains are extremely rich in manganese. Teff (9.24 mg), oats (4.92 mg), wheat (3 mg), rye (2.58 mg), brown rice (3.74 mg), and millet (1.63 mg) are good sources. Pseudo grains such as amaranth (3.33 mg), quinoa (2.03 mg), and buckwheat (1.3 mg) also contain a lot of manganese.
Whole grain products that are minimally processed are rich in manganese. These include oats (3.39 mg), bulgur (3.05 mg), whole wheat pasta (3 mg), and whole wheat bread (2.17 mg).
Wheat germ is also a very good source of manganese, providing 13.3 mg per 100 g.
The table shows which grains and grain products contain manganese.
Nuts and Seeds with Manganese
Pine nuts (8.8 mg), hemp seeds (7.6 mg), poppy seeds (6.71 mg), hazelnuts (6.18 mg), pumpkin seeds (4.54 mg), pecans (4.5 mg), macadamias (4.13 mg), walnuts (3.41 mg), chia seeds (2.72 mg), flaxseeds (2.48 mg), sesame seeds (2.46 mg), almonds (2.18 mg), sunflower seeds (1.95 mg), and cashews (1.66 mg) are excellent sources of manganese in this group.
The table provides more information on seeds and nuts containing manganese.
Spices and Herbs
Herbs and spices also contain manganese. The top sources include ginger powder (33.3 mg), ground turmeric (19.8 mg), cinnamon (17.47 mg), dried parsley (9.81 mg), dried thyme (7.87 mg), cumin (3.33 mg), garlic (1.67 mg), dill (1.26 mg), and basil (1.15 mg). Peppermint tea (1.18 mg), as well as green and black tea, are also rich in manganese.