Manganese may not get the spotlight like iron or calcium, but it’s a behind-the-scenes worker that keeps many body systems running smoothly. It helps enzymes do their jobs — turning food into energy, building strong bones, and protecting cells from damage. Think of it as your body’s quiet project manager, making sure every process stays on track.
You’ll find manganese in small but mighty amounts in whole grains, nuts, seeds, leafy greens, and spices. Even a handful of almonds or a spoonful of oats adds to your daily dose. In traditional Indian diets, foods like millets and black gram are naturally rich in this trace mineral.
Foods rich in manganese
Whole grains
Brown rice
Oats
Quinoa
Whole wheat bread
Rye
Nuts and seeds
Pecans
Hazelnuts
Walnuts
Pumpkin seeds
Flaxseeds
Vegetables and legumes
Spinach
Kale
Sweet potatoes
Chickpeas
Lentils
Fruits
Pineapple
Blueberries
Raspberries
Others
Black tea
Green tea
Cloves
Mussels
Manganese also supports brain health and helps your body absorb other nutrients better. Without it, you might feel more tired or slow to heal after an injury. The good news is — you only need a tiny amount each day, and most balanced meals already provide it.
So the next time you sprinkle sesame seeds on your salad or enjoy a bowl of brown rice, remember you’re fuelling your body with a mineral that works quietly but effectively in the background.