Manganese in your pregnancy diet

Manganese in your pregnancy diet

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Why you need manganese during pregnancy

Manganese is a mineral that helps form bone and cartilage. It also helps protect cells from damage and activates the enzymes that play a role in the metabolism of carbohydrates, amino acids, and cholesterol.

How much manganese you need

Pregnant women: 2 milligrams (mg) per day

Breastfeeding women: 2.6 mg per day

Nonpregnant women age 18 and younger: 1.6 mg per day

Nonpregnant women age 19 and older: 1.8 mg per day

You don't have to get the recommended amount of manganese every day. Instead, aim for that amount as an average over the course of a few days or a week.

Food sources of manganese

You'll find manganese in whole grain breads, cereals, pastas, brown rice, beans, legumes, tea, and nuts. Here are a few examples:

  • 1 cup raisin bran cereal: 0.78 to 3.02 mg
  • 1 ounce pecans: 1.28 mg
  • 1/2 cup brown rice, cooked: 1.07 mg
  • one packet instant oatmeal prepared with water: 0.99 mg
  • 1/2 cup cooked spinach: 0.84 mg
  • 1/2 cup raw pineapple chunks: 0.77 mg
  • 1 ounce whole almonds: 0.65 mg
  • 4 ounces pineapple juice: 0.63 mg
  • one slice whole wheat bread: 0.6 mg
  • 1 ounce peanuts: 0.55 mg
  • 1/2 cup lima beans, cooked: 0.49 mg
  • 1/2 cup navy beans, cooked: 0.48 mg
  • 1/2 cup sweet potato, mashed: 0.44 mg
  • 8 ounces green tea: 0.41 to 1.58 mg
  • 8 ounces black tea: 0.18 to 0.77 mg

Should you take a supplement?

Probably not. Manganese is generally not included in prenatal vitamins because most women get what they need from food. Some drinking water contains manganese, but usually less than 10 micrograms per liter.

Getting too much manganese – whether from supplements or environmental exposure – can be toxic. (Sometimes industrial workers and people living near certain types of factories are exposed to dust containing manganese.)

The maximum amount of manganese that's considered safe (the tolerable upper intake level), calculated by the Food and Nutrition Board of the Institute of Medicine, is 11 mg daily for adults age 19 and over. (For those 18 years and younger, it's 9 mg.)

Manganese deficiencies are pretty much unheard of because the mineral is found in so many different foods.

Watch the video: Food Sources of Iron Vegan - Iron Foods for Pregnancy Recipes (June 2022).


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