Fun fact: Manganese is part of the formation of the enzyme superoxide dismutase. Superoxide dismutase (SOD) is a powerful antioxidant that protects the mitochondria inside cells from damage.


• Component of many enzyme systems involved in the metabolism of carbohydrates, fats, and proteins.

•  In combination with choline, it aids in the digestion and utilization of fat (lipids).

• Manganese helps to nourish the nerves and brain.

• It aids in the formation of connective tissue and bones           

• Plays a key role in calcium absorption, and regulating blood sugar.

• Manganese is also necessary for normal brain and nerve function and the creation of sexual hormones.

Check out Macro-nutrients & Micro-nutrients for RNI (Reference Nutrient Intake). 

Manganese is a micro-nutrient.


Or-ways products that contain Manganese

Click links to go the product page.

% used are based on 19+ year old requirments


mcg= micrograms

Dried fruit

Figs (100g = 0.5mg 26% RNI)

Medjool Dates (100g = 0.3mg 15% RNI)

Prunes (100g = 0.3mg 15% RNI)



Burdock (Available soon)

Cloves (Available soon)

Dandelion leaf

Eyebright (Available soon)

Nettles (Available soon)



Amaranth (100g cooked = 0.9mg 43% RNI)

Teff (100g cooked = 2.860mg 143% RNI)

Black Quinoa (100g cooked 0.6mg 32% RNI)

Red Quinoa (100g cooked = 0.6mg 32% RNI)

White Quinoa (100g cooked = 0.6mg 32% RNI)


Almonds (100g = 2.17mg 109% RNI)

Brazil nuts (100g = 1.22mg 61% RNI)

Walnuts (100g = 3.41mg 171% RNI)


Superfood Powders

Baobab (100g = 0.76mg 38% RNI)

Cayenne Pepper (100g = 2mg 100% RNI)

Hemp protein (100g = 14.70mg 735% RNI)

Kelp (100g = 0.64mg 32% RNI)

Black Maca (100g = 0.80mg 40% RNI)

Maca (100g = 0.80mg 40% RNI)

Red Maca (100g = 0.80mg 40% RNI)



Chickpeas cooked (100g = 1.030mg 52% RNI)

Beluga Lentils (100g = 1.30mg 67% RNI)

Brown Lentils (100g = 0.50mg 25% RNI)

Green lentils (100g = 1.30mg 67% RNI)

Red Lentils (100g = 1.30mg 67% RNI)



Chia seeds (100g = 2.723mg 136% RNI)

Hemp seeds (100g = 7mg 341% RNI)

Black Sesame seeds (100g = 2.40mg 123% RNI)

White Sesame seeds. (100g = 2.46mg 123% RNI)

Other good sources of Magnesium

Cloves Oats Brown Rice, Spinach, Pineapple, Pumpkin Seeds, Rye, sweet potatoe, whole grains, nuts, leafy vegetables.

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