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Why Manganese Matters: 7 Surprising Benefits for Your Pregnancy Diet

28 Jan 2025
Why Manganese Matters 7 Surprising Benefits for Your Pregnancy Diet

Why Manganese Is Essential During Pregnancy

As an expecting mom, you're likely paying extra attention to your diet and wondering about the nutrients that are critical for your baby’s development. One often-overlooked mineral that plays a big role is manganese. While it doesn’t always make the headlines like iron or calcium, manganese is a powerhouse that supports both your health and your baby’s growth. Let’s dive into why it’s so important and how to include it in your pregnancy diet.

What Is Manganese, and Why Is It Important?

Manganese is a trace mineral your body needs in small amounts, but it’s essential for:
  • Bone Development: It helps form strong bones for your growing baby and keeps your skeletal system healthy.
  • Antioxidant Support: Manganese contributes to your body’s ability to fight oxidative stress, protecting both you and your baby from cellular damage.
  • Energy Production: This mineral aids in metabolizing carbohydrates, fats, and proteins to give you the energy boost you need during pregnancy.
  • Brain Development: Manganese supports neural development, laying the foundation for your baby’s cognitive growth.

How Much Manganese Do You Need During Pregnancy?

During pregnancy, the recommended dietary allowance (RDA) for manganese is 2 milligrams per day for adult women. While your body requires only a small amount, this tiny mineral packs a powerful punch for your pregnancy health.

7 Pregnancy-Friendly Foods Rich in Manganese

Here are some delicious and nutritious options to include in your pregnancy diet:
  1. Whole Grains – Brown rice, oats, and quinoa are great sources of manganese and provide much-needed fiber.
  2. Nuts and Seeds – Almonds, hazelnuts, and sunflower seeds are snackable ways to meet your manganese needs.
  3. Leafy Greens – Spinach, kale, and collard greens are full of manganese and other vital nutrients like iron.
  4. Fruits – Pineapples, blueberries, and raspberries are naturally sweet ways to boost your intake.
  5. Legumes – Lentils, chickpeas, and black beans are excellent plant-based protein sources rich in manganese.
  6. Seafood – Mussels, clams, and shrimp are high in manganese and provide additional essential minerals like iodine.
  7. Dark Chocolate – Yes, you read that right! A little bit of dark chocolate can provide a satisfying manganese boost.

How to Safely Incorporate Manganese Into Your Diet

While manganese is essential, balance is key. Consuming it naturally through food sources is generally safe, but too much manganese from supplements or fortified foods can lead to issues like nausea or dizziness. It’s always best to talk to your healthcare provider before adding supplements to your routine.

Can Manganese Deficiency or Excess Impact Your Pregnancy?

  • Deficiency Risks: A lack of manganese may contribute to issues like poor bone formation and developmental delays. Fortunately, manganese deficiency is rare if you’re eating a balanced diet.
  • Excess Risks: On the flip side, excessive manganese intake (primarily from supplements) can interfere with iron absorption, which is crucial during pregnancy. Stick to dietary sources to avoid overdoing it.

Quick Tips for Adding Manganese to Your Meals

  • Toss fresh berries and nuts into your oatmeal or yogurt for a manganese-packed breakfast.
  • Include leafy greens in your salads, stir-fries, or smoothies.
  • Snack on a handful of mixed nuts and seeds throughout the day.
  • Use whole-grain pasta or brown rice as a base for your meals.

As you embark on your journey to motherhood, focusing on a nutrient-rich diet can set the stage for a healthy pregnancy and baby. Manganese may be a trace mineral, but its benefits are anything but small! With a little planning, you can enjoy delicious foods that ensure you and your baby thrive together.

 

Content Reviewed by Dr V. profile picture

Content Reviewed by Dr V.

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Dr. Vaheh Shirvanian, a family medicine physician and father. With over 17 years of experience, he specializes in inpatient acute hospital care, outpatient family medicine, urgent care, emergency medicine, and hospice care. Dr. V is passionate about guiding new parents through the challenges and joys of parenthood, offering compassionate and expert support at every step.

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