A deficiency in intake of manganese can retard growth, cause seizures, lead to poor bone formation, impair fertility, and cause birth defects. Researchers are also looking at new links between manganese deficiency and skin cancers.
While there is no RDA for manganese, the average intake of manganese is between 2 to 9 milligrams per day. Foods high in manganese include avocados, blueberries, nuts and seeds, seaweed, egg yolks, whole grains, legumes, dried peas, and green leafy vegetables.
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