{"id":102,"date":"2019-08-12T17:59:02","date_gmt":"2019-08-12T21:59:02","guid":{"rendered":"http:\/\/www.nutriiq.ca\/wordpress\/?p=102"},"modified":"2023-05-09T12:26:36","modified_gmt":"2023-05-09T16:26:36","slug":"dietary-sources-of-manganese","status":"publish","type":"post","link":"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-manganese\/","title":{"rendered":"Manganese: Reference and Dietary Sources"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">On this page<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69f9c223845e5\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69f9c223845e5\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-manganese\/#Introduction\" >Introduction<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-manganese\/#Adequate_Intakes_AIs_for_Manganese\" >Adequate Intakes (AIs) for Manganese<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-manganese\/#Sources_of_Manganese\" >Sources of Manganese<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-manganese\/#Selected_Food_Sources_of_Manganese\" >Selected Food Sources of Manganese<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-manganese\/#References\" >References<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n<h3 class=\"wp-block-heading\">Abstract<\/h3>\n\n\n\n<p>In this article, we describe:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>the major purposes of this specific nutrient in the human body,&nbsp;<\/li><li>its experimentally confirmed health uses,&nbsp;<\/li><li>conventional ways to estimate nutrient status,<\/li><li>nutrient\u2019s toxicities and deficiencies,<\/li><li>experimentally confirmed and approved levels of the nutrient intake for different demographics,<\/li><li>dietary sources of the nutrient.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Introduction\"><\/span>Introduction<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Manganese is an essential trace element that is a cofactor for many enzymes. Through the action of these enzymes, manganese is involved in amino acid, cholesterol, glucose, and carbohydrate metabolism; reactive oxygen species scavenging; bone formation; reproduction; and immune response. Manganese also plays a role in blood clotting and hemostasis in conjunction with vitamin.<\/p>\n\n\n\n<p>Manganese is absorbed in the small intestine through an active transport system and, possibly, through diffusion when intakes are high. After absorption, some manganese remains free. <\/p>\n\n\n\n<p>The body maintains stable tissue manganese concentrations through regulatory control of manganese absorption and excretion. More than 90% of absorbed manganese is excreted via bile into the feces, and a small amount is reabsorbed. Very little is excreted in urine.<\/p>\n\n\n\n<p>Manganese status is difficult to assess and not routinely measured in clinical practice.<\/p>\n\n\n\n<p>Although urinary manganese concentrations decrease with severe deficiency, it is not clear whether they are useful indicators of manganese status. Dietary iron intakes and iron status (measured by serum ferritin concentration) appear to be inversely associated with manganese absorption. In addition, men appear to absorb dietary manganese less efficiently than women, possibly because men usually have higher iron status. The mechanism for this effect is unknown.<\/p>\n\n\n\n<p>Manganese deficiency is very rare in humans, and signs and symptoms of deficiency have not been firmly established. Because of the role of manganese as a cofactor for several enzymes, low intakes might increase the risk of illness related to bone health and diabetes sit is involved in glucose, carbohydrate, and lipid metabolism. Neither there is an evidence which shows manganese toxicity from high dietary manganese intakes. However, manganese toxicity has occurred in people working in welding and mining who were exposed to high amounts of manganese from chronic inhalation of manganese dust. Manganese toxicity mainly affects the central nervous system and can cause tremors, muscle spasms, tinnitus, hearing loss, and the feeling of being unsteady on one\u2019s feet.<\/p>\n\n\n\n<p><strong>Assessment of nutritional balance <\/strong>brings<strong> cost-effective immediate answers<\/strong> when your client:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Feels stressed, tired, depressed<\/li><li>Takes prescription meds but cannot alleviate symptoms<\/li><li>Wants to achieve optimal wellness, prevent chronic disease, and manage aging process<\/li><\/ul>\n\n\n\n<p><strong><a href=\"https:\/\/www.nutriiq.ca\">Nutri-IQ<\/a>\u2122 <\/strong>is a unique tool that helps Wellness Professionals to easy and conveniently  identify clients\u2019 <strong>nutritional gaps <\/strong>as possible causes for clients\u2019 complaints.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Adequate_Intakes_AIs_for_Manganese\"><\/span><strong>Adequate Intakes (AIs) for Manganese<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Age<\/th><th>Male<\/th><th>Female<\/th><th>Pregnancy<\/th><th>Lactation<\/th><\/tr><\/thead><tbody><tr><td>Birth to 6 months*<\/td><td>0.003 mg<\/td><td>0.003 mg<\/td><td><\/td><td><\/td><\/tr><tr><td>7\u201312 months<\/td><td>0.6 mg<\/td><td>0.6 mg<\/td><td><\/td><td><\/td><\/tr><tr><td>1\u20133 years<\/td><td>1.2 mg<\/td><td>1.2 mg<\/td><td><\/td><td><\/td><\/tr><tr><td>4\u20138 years<\/td><td>1.5 mg<\/td><td>1.5 mg<\/td><td><\/td><td><\/td><\/tr><tr><td>9\u201313 years<\/td><td>1.9 mg<\/td><td>1.6 mg<\/td><td><\/td><td><\/td><\/tr><tr><td>14\u201318 years<\/td><td>2.2 mg<\/td><td>1.6 mg<\/td><td>2.0 mg<\/td><td>2.6 mg<\/td><\/tr><tr><td>19\u201350 years<\/td><td>2.3 mg<\/td><td>1.8 mg<\/td><td>2.0 mg<\/td><td>2.6 mg<\/td><\/tr><tr><td>51+ years<\/td><td>2.3 mg<\/td><td>1.8 mg<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-small-font-size\">*For infants from birth to age 6 months, the AI is based on mean manganese intakes of infants fed primarily human milk.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sources_of_Manganese\"><\/span>Sources of Manganese<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The top sources of manganese in the diets are grain products, tea, and vegetables.<\/p>\n\n\n\n<p>Humans absorb only about 1% to 5% of dietary manganese. Infants and children tend to absorb greater amounts of manganese than adults. Limited research suggests that the absorption rate of manganese from human milk (8.2%) is much higher than that from soy formula (0.7%) and cow\u2019s milk formula (3.1%).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Selected_Food_Sources_of_Manganese\"><\/span><strong>Selected Food Sources of Manganese<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Food<\/th><th>Milligrams<br \/>(mg) per<br \/>serving<\/th><th>Percent<br \/>DV*<\/th><\/tr><\/thead><tbody><tr><td>Blue mussels, cooked, 3 ounces<\/td><td>5.8<\/td><td>252<\/td><\/tr><tr><td>Dry roasted hazelnuts, 1 ounce<\/td><td>1.6<\/td><td>70<\/td><\/tr><tr><td>Dry roasted pecans, 1 ounce<\/td><td>1.1<\/td><td>48<\/td><\/tr><tr><td>Cooked brown rice,  \u00bd cup<\/td><td>1.1<\/td><td>48<\/td><\/tr><tr><td>Cooked pacific oysters, 3 ounces<\/td><td>1.0<\/td><td>43<\/td><\/tr><tr><td>Cooked clams, 3 ounces <\/td><td>0.9<\/td><td>39<\/td><\/tr><tr><td>Cooked chickpeas, \u00bd cup<\/td><td>0.9<\/td><td>39<\/td><\/tr><tr><td>Boiled spinach, \u00bd cup<\/td><td>0.8<\/td><td>35<\/td><\/tr><tr><td>Raw pineapple, \u00bd cup<\/td><td>0.8<\/td><td>35<\/td><\/tr><tr><td>Boiled soybeans, \u00bd cup<\/td><td>0.7<\/td><td>30<\/td><\/tr><tr><td>Whole wheat bread, 1 slice<\/td><td>0.7<\/td><td>30<\/td><\/tr><tr><td>Cooked oatmeal, \u00bd cup<\/td><td>0.7<\/td><td>30<\/td><\/tr><tr><td>Oil-roasted peanuts, 1 ounce<\/td><td>0.5<\/td><td>22<\/td><\/tr><tr><td>Black tea, brewed, 1 cup<\/td><td>0.5<\/td><td>22<\/td><\/tr><tr><td>Cooked lentils, \u00bd cup<\/td><td>0.5<\/td><td>22<\/td><\/tr><tr><td>Baked potato, 1 medium<\/td><td>0.3<\/td><td>13<\/td><\/tr><tr><td>Cooked white rice, \u00bd cup<\/td><td>0.3<\/td><td>13<\/td><\/tr><tr><td>Canned kidney beans, \u00bd cup<\/td><td>0.3<\/td><td>13<\/td><\/tr><tr><td>Acorn squash, cooked, \u00bd cup<\/td><td>0.3<\/td><td>13<\/td><\/tr><tr><td>Raw blueberries, \u00bd cup<\/td><td>0.3<\/td><td>13<\/td><\/tr><tr><td>Dried sesame seeds, 1 tablespoon<\/td><td>0.2<\/td><td>9<\/td><\/tr><tr><td>Raw kale, 1 cup<\/td><td>0.2<\/td><td>9<\/td><\/tr><tr><td>Black pepper, 1 gram (about \u00bd tsp)<\/td><td>0.2<\/td><td>9<\/td><\/tr><tr><td>Boiled asparagus, \u00bd cup<\/td><td>0.1<\/td><td>4<\/td><\/tr><tr><td>Raw apple, with skin, 1 medium<\/td><td>0.1<\/td><td>4<\/td><\/tr><tr><td>Shredded romaine lettuce, 1 cup<\/td><td>0.1<\/td><td>4<\/td><\/tr><tr><td>Brewed coffee, 1 cup<\/td><td>0.1<\/td><td>4<\/td><\/tr><tr><td>Cooked shrimp, 3 ounces<\/td><td>0.0<\/td><td>0<\/td><\/tr><tr><td>Canned in water white tuna, 3 ounces<\/td><td>0.0<\/td><td>0<\/td><\/tr><tr><td>Roasted chicken breast, 3 ounces<\/td><td>0.0<\/td><td>0<\/td><\/tr><tr><td>Cooked ground beef, 3 ounces<\/td><td>0.0<\/td><td>0<\/td><\/tr><tr><td>Hard-boiled whole egg, 1 large<\/td><td>0.0<\/td><td>0<\/td><\/tr><tr><td>Milk, 1 cup<\/td><td>0.0<\/td><td>0<\/td><\/tr><tr><td>Yogurt, 1 cup<\/td><td>0.0<\/td><td>0<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>*DV = Daily Value. <\/li><li>The DV for manganese used as the basis for the values in the table is 2.3 mg for adults and children age 4 and older. <\/li><li>Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"References\"><\/span>References<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Elson Haas. \u201cStaying Healthy with Nutrition\u201d<\/li><li>U.S. Department of Health &amp; Human Services:\u00a0<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Manganese-HealthProfessional\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/ods.od.nih.gov\/factsheets\/Manganese-HealthProfessional\/<\/a><\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>The top sources of manganese in the diets are grain products, tea, and vegetables. Humans absorb only about 1% to 5% of dietary manganese.<\/p>\n","protected":false},"author":1,"featured_media":547,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","_lmt_disableupdate":"no","_lmt_disable":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[30],"tags":[120,121,122],"class_list":["post-102","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-minerals","tag-dietary-sources-of-manganese","tag-manganese-deficiency","tag-manganese-toxicity"],"aioseo_notices":[],"modified_by":"admin","_links":{"self":[{"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/posts\/102","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/comments?post=102"}],"version-history":[{"count":0,"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/posts\/102\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/media\/547"}],"wp:attachment":[{"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/media?parent=102"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/categories?post=102"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/tags?post=102"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}