10 Foods High in Manganese for a Healthier You

Manganese is a trace mineral, which means your body only needs a very small amount of it. Incidentally, manganese is also naturally found only in small amounts in food. However, this also means that you have to ensure that you get enough manganese in your diet, because manganese deficiency can lead to problems like osteoporosis, glucose intolerance, and even epilepsy.

Manganese is important in helping the body utilize vitamin C, as well as in the manufacture of fat, sex hormones, and breast milk. The recommended daily intake of manganese is between 1.8 to 2.3mg for adults, which doesn’t seem a lot, until you see just how little manganese there is in most foods. That’s why we’re helping you get your daily fix with this list of 10 foods high in manganese.

1. Raisin Bran Cereal

It’s hard to go wrong with raisin bran cereal, regardless of which brand. Just make sure to not get the sugary ones—they’re usually the ones that have cartoon characters drawn on the box to attract children. Raisin bran cereal is packed with nutrients and has very few calories, making it perfect for weight watchers. It also is one of the best sources of manganese, containing up to 1.88 milligrams of it per 1-cup serving. Start your day right with raisin bran!