Manganese is a trace mineral essential for immune system and bone health. While your body stores some manganese in organs and bones, you still need to get enough from your diet. Most people get sufficient manganese from food, and it is also found in many multivitamins and supplements. In the body, manganese activates specific enzymes to perform normal physiological functions. Manganese deficiency is very rare but can cause weak bones in children and skin rashes or mood changes in adults. Adult women should get 1.8 milligrams daily, and men should get 2.3 milligrams. Manganese supports bone development, wound healing, and immune system function. Here are 8 manganese-rich foods that are good to include in your daily diet: 1. Whole grains, such as brown rice and oats; 2. Nuts, such as almonds and hazelnuts; 3. Legumes, such as lentils and peas; 4. Leafy greens, such as spinach and kale; 5. Tea, especially black and green tea; 6. Tofu and soy products; 7. Seafood, such as mussels and clams; 8. Dark chocolate and cocoa powder.