What is manganese?
Manganese is a trace mineral found in the body in small amounts. In adults, a maximum total of 20mg is found concentrated mostly in the kidneys, liver, pancreas and bones. Manganese is an essential mineral and plays a number of roles in the body including calcium absorption, blood sugar regulation, fat and carbohydrate metabolism, normal brain and nerve function, as well as helps the body to form bones, sex hormones, and connective tissues.
What is the function of manganese?
Manganese is a component of the antioxidant enzyme superoxide dismutase, which helps the body in neutralizing free radicals that are potentially harmful to an individual’s health. Free radicals can cause damage to the cell membranes and DNA, in turn triggering the development of certain health conditions. Manganese also plays an important role in the function of the brain and the rest of the nervous system, metabolism of cholesterol, carbohydrates and proteins as well as bone formation.
Which foods are rich in manganese?
The best dietary sources of manganese are present in green leafy vegetables, brown rice, coconut, almonds, and hazelnuts. Also, good quantities are found in raspberries, strawberries, blackberries, pineapple, tropical fruits, bananas, figs, kiwi, grapes, nuts, beets, snow peas, watercress, oats, whole grains, lettuce, spinach, leeks, carrots, Indian mustard , mint, garlic, cloves, turmeric and tofu.
What is the recommended daily requirement of manganese?
There is no recommended daily intake of manganese. There is however, an amount that is considered appropriate for individuals of different ages.
- 3 micrograms is recommended for infants under the age of 6 months
- 600 micrograms is recommended for infants 7 months up to one year old
- 1.2 micrograms is recommended for children ages 1 to 3 years old
- 1.5 micrograms is recommended for children ages 4 to 8 years old
- 1.9 micrograms is recommended for males ages 9 to 13 years old
- 2.2 micrograms is recommended for males ages 14 to 18 years old
- 2.3. micrograms is recommended for males ages 19 and older
- 1.6 micrograms is recommended for females ages 9 to 18 years old
- 1.8 micrograms is recommended for females ages 19 and older
- 2 micrograms is recommended for women who are pregnant and 2.6 micrograms is recommended for women who are breastfeeding
What are the consequences of manganese deficiency?
Manganese deficiency is rare, however when such instances occur, it can lead to severe problems such as female infertility , damage to the pancreas, heart problems and osteoporosis. Among the most common symptoms that are triggered include high blood pressure , muscle contraction , bone malformations, high cholesterol, vision problems, hearing loss, severe loss of memory , chills and tremors.
What are the consequences of excessive manganese intake?
An overdose of manganese can lead to symptoms similar to those of Parkinson's disease. Moreover, in individuals who are suffering from liver problems, excessive intake of manganese can lead to psychiatric problems , tremors and spasms.
Is it true that manganese can help prevent osteoporosis?
Manganese is essential for bone formations and growth, however no study has demonstrated the effectiveness of taking this mineral in the prevention of osteoporosis. The best way to ensure healthy bone formations is to lead a healthy and well balanced diet.
