Which dietary sources are high in manganese?

Manganese is an essential trace mineral important for several bodily functions, including metabolism, bone formation, and antioxidant protection. Whole grains are particularly rich in manganese, as they contain significant amounts of this mineral in their unrefined forms. Additionally, many fruits and vegetables contribute to dietary manganese intake, although they are not as concentrated sources as whole grains.

This combination of whole grains, alongside the natural presence of manganese in various fruits and vegetables, makes them a primary source of this nutrient. As such, choosing a diet that includes a variety of these plant-based foods can help meet the body's manganese needs effectively.

While other options might include some foods that contain manganese, they do not emphasize the high-density sources of the mineral as effectively as fruits, vegetables, and whole grains do.