Manganese

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Place · Level 3

酶的小齿轮 · MnSOD 抗氧化 · 骨软骨与代谢通路的微量辅因子

Connected to · 1

antagonism · 1

Iron
Mn and Fe share the DMT1 transporter — iron deficiency upregulates DMT1 → Mn uptake increases compensatorily → manganese toxicity risk rises under environmental exposure. Iron-deficient children in high-Mn well-water regions are silent victims.

Mostly plant foods

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植物食物里很多

Manganese is widely present in whole grains, nuts, legumes, tea (the hidden champion), and dark leafy greens. Real manganese deficiency in normal diets is extremely rare.

Content (mg / 100g) approximately:

Dry tea leaves ~35–100 mg (industrial agriculture soil uptake); one brewed cup 0.2–0.5 mg, three cups hits AIRice bran ~14, pine nuts ~8.8, chili powder ~5, oats (dry) ~4.9Dark chocolate ~2, spinach (cooked) ~0.9, pineapple ~0.9
AI: men 2.3 / women 1.8 mg/day, UL 11 mg/day.

Compared to a normal diet: 2 cups of tea plus a serving of whole grains plus a salad almost certainly exceeds the AI. Tea-drinking countries (UK, India, China) have manganese intake one tier higher than other populations.

Practical: manganese is one of the least-needs-active-attention nutrients — a normal diet essentially can't be deficient, and there's no need to supplement. The point isn't 'supplement more', it's to know which enzymes it works in and where overdose risk lies (see the last scene — industrial exposure / water source / TPN are the real concerns).

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Educational content, not medical advice — consult a clinician.

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