Mineral
Manganese
Recommended Daily Allowance: 1.8–2.3 mg
Manganese is involved in bone formation, carbohydrate metabolism and antioxidant enzyme function.
✅ Health Benefits
- Bone and cartilage formation
- Carbohydrate and amino acid metabolism
- Antioxidant protection (MnSOD)
- Wound healing
- Reproductive function
⚠️ Deficiency Signs
- Extremely rare
- Bone fragility
- Growth impairment
- Impaired glucose tolerance
🛑 Excess
- Neurotoxicity when inhaled (industrial)
- Parkinsonism
🏆 Top Sources in НейроДиет Database
Wheat germ (30g)
30g
4 mg
30g
Oatmeal (250g)
250g
3.75 mg
250g
Oat flour (100g)
100g
3.3 mg
100g
Pine nuts (30g)
30g
2.6 mg
30g
Almond flour (100g)
100g
2.2 mg
100g
Buckwheat flour (100g)
100g
2 mg
100g
Spelt (cooked, 200g)
200g
2 mg
200g
Coconut flour (100g)
100g
1.8 mg
100g
Amaranth (cooked, 200g)
200g
1.8 mg
200g
Oat bran (30g)
30g
1.7 mg
30g
💡 Interesting Facts
- Whole grains, nuts, tea, legumes are the main sources
- One cup of tea contains 0.5–1 mg manganese
- Don't confuse with magnesium — they're different minerals!
Other Nutrients
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