Manganese
Recommended Dietary Allowance: 2 mg/day
Foods rich in it (in quantity per 100 g)
- Spices, ginger (33 mg)
- Spices, turmeric (20 mg)
- Seeds, hemp seed (8 mg)
- Spices, poppy seed (7 mg)
- Nuts, hazelnuts or filberts (6 mg)
- Oats (5 mg)
- Nuts, pecans (5 mg)
- Seeds, pumpkin and squash seed kernels (4 mg)
- Triticale flour, whole-grain (4 mg)
- Nuts, walnuts (4 mg)
- Cocoa, dry powder (4 mg)
- Nuts, walnuts (3 mg)
- Amaranth grain, uncooked (3 mg)
- Bulgur, dry (3 mg)
- Nuts, macadamia nuts (3 mg)
- Spelt, uncooked (3 mg)
- Wheat, KAMUT khorasan (3 mg)
- Seeds, chia seeds (3 mg)
- Seeds, flaxseed (2 mg)
- Seeds, sesame seeds (2 mg)
