Juices and Smoothies High in Manganese

Pineapple Juice Recipe
Image Source/Getty Images
  • 5 mins
  • Prep: 5 mins,
  • Cook: 0 mins
  • Yield: 20 oz. (1 serving)
Ratings (7)

What's So Special About Manganese?

Manganese is an essential mineral found throughout the body, but most predominately in the pancreas, liver, bones and kidneys. It is especially necessary for the proper maintenance of many of our organs. The University of Maryland Medical Center states that as much as 37% of the population, particularly in developed countries, are deficient in this critical nutrient. This is primarily due to our dependence upon processed and fast foods, which are fundamentally inadequate in manganese.

Manganese is especially necessary for healthy bones. A deficiency of this mineral can lead to weak bones, osteoporosis, premenstrual syndrome, a lack of libido, an unhealthy drop in sex hormones, an increase in epileptic seizures and a diminishing of antioxidants in the body.

Besides its role in maintaining and forming healthy bones, manganese is necessary for the healthy clotting of blood, and for the metabolism of fatty acids, proteins and carbohydrates.

Manganese is essential for the formation of our connective tissue, and plays an important role in the health of our nerves and brain functions. It assists in maintaining our memory, and in keeping our blood sugar levels in check. It may help those who suffer from diabetes, as well as PMS (premenstrual syndrome), osteoporosis, epilepsy and arthritis!

Manganese is also necessary for our systems to absorb calcium. Further, manganese acts as a powerful antioxidant that removes harmful free radicals from our bodies.

It only takes a trace amount of manganese to reap all its benefits! And supplements can lead to an unhealthy amount of this mineral in our systems, so the healthiest source is fresh fruits and veggies.

Fruits and Vegetables Rich In Manganese

There are quite a number of fruits and vegetables that provide all the manganese you need on a daily basis! The best sources include spinach, raspberries, collard greens, pineapple, Swiss chard, kale, beet greens, strawberries, summer squash, mustard greens, bok choy and sea vegetables.

Less rich but good sources include soybeans, lima beans, tofu, sweet potatoes, green peas, blueberries, Brussels sprouts, green beans, winter squash, beets, cranberries, cabbage, asparagus, tomatoes, broccoli, leeks, fennel, potatoes, shiitake mushrooms, onions, corn, bell peppers, bananas, eggplant, carrots, kiwifruit, cucumber, cauliflower, button or crimini mushrooms and celery.

There are also a number of nuts, seeds, herbs and spices that are rich in this mineral. They include cloves, cinnamon, black pepper, turmeric, garlic, basil, pumpkin seeds, walnuts, sesame seeds, almonds, flaxseed, cumin, oregano, mustard seeds, peanuts, sunflower seeds, cashews, dill, thyme and parsley.

Let's look at my favorite juice recipe high in manganese.

What You'll Need

  • 1 cup Pineapple (cubed fresh)
  • 1 handful Kale (or your favorite leafy green)
  • 1 cup Raspberries
  • 1/2 Cucumber

How to Make It

Nutritional Guidelines (per serving)
Calories 164
Total Fat 1 g
Saturated Fat 0 g
Unsaturated Fat 0 g
Cholesterol 0 mg
Sodium 6 mg
Carbohydrates 40 g
Dietary Fiber 12 g
Protein 3 g
(The nutrition information on our recipes is calculated using an ingredient database and should be considered an estimate. Individual results may vary.)