Nutrient Food Sources
Manganese
The mineral manganese is important for blood sugar control, energy metabolism and function of thyroid hormones. It is also important for the production of the body’s own antioxidant enzymes and thus is important for reducing inflammation and cellular ageing.
| Food Sources of manganese | Amount (mg/100g) |
| Almonds | 1.7 |
| Banana | 0.4 |
| Beetroot | 0.9 |
| Blackberries | 1.4 |
| Blackeye beans | 0.5 |
| Black pepper | 6.5 |
| Brazil nuts | 1.2 |
| Brown rice | 2.3 |
| Cashew nuts | 1.8 |
| Chickpeas | 0.7 |
| Chilli powder | 2.2 |
| Cinnamon, ground | 5.7 |
| Coconut | 1.8 |
| Currants | 0.7 |
| Figs, dried | 0.5 |
| Garlic | 0.5 |
| Hazelnuts | 4.9 |
| Kale | 0.5 |
| Kidney beans | 1.2 |
| Lentils | 0.5 |
| Macadamia nuts | 5.5 |
| Mint | 1.4 |
| Nutmeg | 2.9 |
| Oats | 3.9 |
| Peanuts | 2.7 |
| Pecans | 3.5 |
| Pineapple | 0.5 |
| Raspberries | 0.4 |
| Sage | 25 |
| Soybeans | 0.7 |
| Spinach | 0.5 |
| Sweet potato | 0.5 |
| Thyme, dried, ground | 7.6 |
| Tofu | 1.2 |
| Watercress | 0.6 |
| Wheat bran | 9 |
| Wheat germ | 12.3 |
Source: McCance and Widdowson’s The Composition of Foods (6th Edition), Murray M Encyclopedia of Nutritional Supplements