Foods with Fiber
Easily Supply Enough Manganese

Mineral Nutrition in Foods with Fiber Supplies Your Daily Requirements Manganese

The daily requirement for manganese is small enough to be easily met by a healthy eating plan, especially one that includes foods in a high fiber diet.

A high fiber diet plan helps you choose foods with the manganese your body requires.

High fiber foods prove to be excellent sources to help fill your daily need for many essential vitamins and minerals. Fruits and vegetables will help fill your body's need for maganese.

Fiber Foods with Phosphorus

Fruits	Vegetables	Grains and Nuts
Avocado Banana Blackberries Blackcurrants Blueberries Boysenberries Cranberries Dates Gooseberries Grapefruit Guava Loganberries Pineapple Pomegranate Raspberries Strawberry	Amaranth leaves Brussels Sprouts Butternut squash French Beans Kale Leeks Lima Beans Okra Parsnip Peas Potatoes Soy Beans Soy Milk Spirulina Squash - Winter Sweet Potato Swiss Chard Taro	Buckwheat Coconut Filberts/Hazelnuts Macadamia Nuts Oats Pecans Pine Nuts/Pignolias Pumpkin Seeds Rice Brown Rye Spelt Wheat - Durum Wheat - Hard Red Wheat - Hard White

Manganese Is Needed for

• Blood Sugar Regulation
  Bone Formation
  Metabolism
  Thyroid Hormone Function
  Connective Tissue

How Much Do You Need?

A trace mineral, only a small amount of manganese is needed for a healthy body.

Children:

• Infant - 6 months: 0.3 - 0.6 mg
  6 months - 1 year: 0.6 - 1.0 mg
  1 - 3 years: 1.0 - 1.5 mg
  4 - 6 years: 1.5 - 2.0 mg
  7 - 10 years: 2.0 - 3.0 mg

Adults: 2.0 - 5.0 mg