Foods rich in manganese to strengthen the immune system


Manganese is not among the best known nutrients, but it is an essential trace element because supports many processes in the body: according to the American National Institutes of Health (NIH), in fact, it allows various enzymes in the body to function correctly, including those that break down food to produce energy, those that participate in bone formation, those that contribute to the response immune system and those that control reproduction. Furthermore, it helps eliminate free radicals, acting as an antioxidant and is also involved in blood clotting together with vitamin K. In particular, this mineral plays an essential role in strengthening the defense system, so it is important to always introduce it in sufficient quantities to defend yourself from internal and external “enemies”. Here are the foods rich in manganese.

The requirement for manganese

According to the NIH, women over the age of 18 need 1.8 milligrams of manganese per day, while adult men need 2.3 milligrams. Eating foods rich in manganese is the best way to satisfy the daily requirement of this mineral: here are the foods that are worth introducing into your daily diet.

The mussels

Mussels are by far the food with the highest manganese content: just think about that 85g of cooked blue mussels provide 251% of your daily requirement of manganese. Try steaming them with white wine for a protein dish.


Hazelnuts are the second best source of manganese. A small handful, equal to 28 grams, provides the 76% of the daily requirement.

Le noci pecan

Among the foods rich in manganese there are also pecans. About ¼ cup of this type of dried fruit allows you to satisfy the 56% of the requirement of this mineral. Furthermore, pecans boast the highest antioxidant content Compared to other nuts and seeds, this makes them an excellent choice for snacking or topping salads and oatmeal dishes.

Brown rice

Half a cup of cooked brown rice provides the 47% of the daily requirement of manganese. Brown rice is also a grain rich in fibre: This is an important property because people who eat a lot of fiber have a lower risk of developing type 2 diabetes, as these nutrients help slow the glycemic response. Not only that, the fiber in foods like brown rice can help reduce cholesterol levels, body weight and inflammation, as well as support the gut microbiome.

The oysters

In addition to mussels, other seafood is also rich in manganese. For example, oysters, which provide almost half of the need for this mineral (45% to be precise). Oysters are known to be extremely rich in minerals in general: just think that they are one of the highest sources of selenium and zinc.

The clams

Clams are other fish rich in manganese: approximately 85 grams of cooked clams satisfy 37% of the daily requirement of this mineral. They can be cooked with pasta, used to make traditional clam chowder, but they can also be steamed and seasoned.

And ceci

Half a cup of cooked chickpeas provides the 37% of daily requirement of manganese. This serving also offers 7 grams of protein, 6 grams of fiber, and only 134 calories and 2 grams of fat. Chickpeas are also a good source of B vitamins.


A small amount of cooked spinach, equal to 0.8 mg (or half a cup), provides the 37% of daily requirement of manganese. Because leafy greens like spinach reduce significantly in size with cooking, you may need to cook about five cups of raw spinach to yield half a cooked cup. Cooked spinach can be used to make dishes such as soups, casseroles, or scrambled eggs.


Half a cup of raw pineapple pieces covers the 33% of daily requirement of manganese. Among other things, this fruit is also a natural source of the enzyme bromelain, which promotes the digestion and assimilation of proteins. According to the Cleveland Clinic, bromelain may also help prevent osteoarthritis, support digestion and help skin and tissue heal.


Half a cup of edamame (boiled soybeans) covers the 31% of the daily requirement of manganese. Edamame is also an excellent source of vegan and vegetarian protein, with 16 grams per 1/2-cup serving. This makes it ideal for adding to plant-based dishes, such as potatoes, grain bowls and more.

The oatmeal

A standard half-cup serving of cooked oatmeal contains the 30% of daily requirement of manganese. Whole grains like oats are also beneficial for other reasons: thanks to their beta-glucan fiber content, they pose a lower risk of chronic conditions such as heart disease, diabetes, obesity and digestive disorders. Oatmeal is great not only for breakfast, but also for other meals of the day.

Wholemeal bread

A single slice of wholemeal bread provides the 30% of the daily requirement of manganese. Since it is common to enjoy two slices for a sandwich or toast, you can easily get more than half your daily manganese requirement from this whole grain.


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