> For the complete documentation index, see [llms.txt](https://veganvigil.gitbook.io/overview/llms.txt). Markdown versions of documentation pages are available by appending `.md` to page URLs; this page is available as [Markdown](https://veganvigil.gitbook.io/overview/nutrition/nutrients/essential/minerals/manganese.md).

# Manganese

Manganese is an essential trace nutrient and a mineral. It is only needed in tiny amounts. It is the same as elemental, metallic manganese.

## Sources

Vegan whole food sources rich in manganese include:\
nuts (almonds, pecans), beans and legumes (lima beans, pinto beans), grains (oatmeal, bran cereals, whole wheat bread, brown rice), leafy green vegetables (spinach), fruits (pineapple, acai), and dark chocolate.\
\
Iron, phosphorus, and calcium inhibit your absorption of manganese.\
<https://www.healthline.com/health/manganese-deficiency#food-sources>

## Vegan Prognostics

Vegans typically get plenty of manganese.\
<https://veganhealth.org/manganese/>