Manganese is a trace mineral that is essential to our bodies in small amounts. Because we cannot make it, we must obtain it in food or supplements. Manganese is a coenzyme that assists many enzymes involved in breaking down carbohydrates, proteins, and cholesterol. It also assists enzymes in building bones and keeping the immune and reproductive systems running smoothly. Manganese works with vitamin K to assist in wound healing by clotting the blood.

Manganese is absorbed in the small intestine. Most of the mineral is stored in bone, with smaller amounts in the liver, brain, kidneys, and pancreas.

Manganese is found in a wide variety of foods, from shellfish to grains to legumes, and even spices. Foods with higher levels include:

>Shellfish: mussels, oysters, clams

>Nuts, especially hazelnuts and pecans

>Brown Rice

>Oatmeal

>Legumes: kidney beans, chickpeas, lentils, peanuts

>Black Tea

>Black Pepper

>Spinach

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