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

# 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](https://www.healthline.com/health/manganese-deficiency#food-sources)

## Vegan Prognostics

Vegans typically get plenty of manganese.\
[https://veganhealth.org/manganese/](https://veganhealth.org/manganese/)
