The largest quantities of manganese are found in avocados, nuts and seeds, seaweeds and whole grains.
Refined grains are a poor source of manganese, as milling removes 73 percent of the manganese content and the enrichment process does not put it back.
Manganese may also be found in blueberries, egg yolks, legumes, dried peas, pineapples and green leafy vegetables.
Vegetable products contribute almost 75 percent of the manganese consumed by the average adult human male.
Meat, dairy products, poultry, fish and refined foods are poor sources: they contain little manganese.
Herbs that contain manganese include alfalfa, burdock root, catnip, chamomile, chickweed, dandelion, eyebright, fennel seed, fenugreek, ginseng, hops, horsetail, lemongrass, mullein, parsley, peppermint, raspberry, red clover, rosehips, wild yam, yarrow and yellow dock.
Other sources included tea and coffee. Some estimates suggest that coffee or tea supplies as much as 20 to 30 percent of our daily manganese intake.
Sources of Manganese
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