M is for Manganese


Nutrition Tip Thursday

Randi Karlinsky MS, RDN, LDN, CHC

Manganese is part of the trace mineral family meaning we obtain small amounts of it through our diet. Manganese promotes skin integrity as an antioxidant in skin cells and a cofactor for the enzyme required to make collagen. Specifically, Manganese helps protect the skin from oxygen-related damage and ultraviolet light. Manganese also helps control blood sugar levels by assisting in the conversion to sugar to produce energy. Our bodies routinely use the food we consume to produce energy using a variety of chemical conversions based on the substrates involved. Manganese plays a specific role in the conversion gluconeogenesis, which uses non-carbohydrate sources to make glucose (sugar). This protects our blood glucose (sugar) levels from dropping to dangerously low levels.


  • Oats
  • Brown rice
  • Garbanzo beans
  • Spinach
  • Pineapple
  • Collard Greens
  • Raspberries
  • Strawberries
  • Kale
  • Garlic
  • Basil
  • Bok choy