Importance of Manganese for Maintaining Overall Health: A Guide
Did you know, that low levels of manganese in the body can contribute to infertility, bone malformation, weakness and seizures? Yes, manganese is a component of the antioxidant enzyme superoxide dismutase (SOD), which helps fight free radicals. (Free radicals occur naturally in the body but can damage cell membranes and DNA).
It is a trace mineral that is present in tiny amounts in the body. It is found mostly in bones, the liver, kidneys and pancreas. It is necessary for normal brain and nerve function. It helps the body form connective tissue, bones, blood clotting factors and sex hormones. It also plays a role in fat and carbohydrate metabolism, calcium absorption and blood sugar regulation.
Prominent Role of Manganese in Bone Development
We all are well aware that manganese plays a number of roles in the body but its key role is helping in the formation and maintenance of bones. In addition, it also contributes to calcium-binding proteins and their binding to bones preventing excessive calcium loss. It plays a prominent role in bone development by producing collagen, building and maintaining healthy skeletal muscles, as well as enhancing the absorption of nutrients from the food. Furthermore, it helps to maintain healthy cognitive functions, including memory, attention and concentration.
Other Health Benefits of Manganese
- It is Crucial for Improving Bone Health — It is essential for bone health, including bone development and maintenance. Manganese in combination With other nutrients such as calcium, zinc and copper supports bone mineral density.
- It Helps Reduce Inflammation- Manganese plays a role as part of the powerful antioxidant superoxide dismutase (SOD), which reduces inflammation such as osteoarthritis pain ( It is a wear-and-tear disease leading to the loss of cartilage and joint pain).
- It Plays an Important Role in the Metabolism of Nutrients- Manganese helps activate many enzymes in metabolism and plays a role in a variety of chemical processes in our body. It also helps with protein and amino acid digestion and utilization, as well as the metabolism of cholesterol and carbohydrates. Additionally, it works as a cofactor in development, reproduction, energy production, immune response and the regulation of brain activity.
Foods Containing Manganese
- Mussels- They contain more manganese content than almost any other food source. They are beneficial in building muscle, boosting the immune system, strengthening bones and healing injuries.
- Brown Rice — Brown rice is high in manganese which plays a vital role in many important processes in the body, such as bone development, wound healing, muscle contraction metabolism, nerve function and blood sugar regulation.
- Chickpea — It is a good source of manganese and B vitamin folate which is beneficial in controlling blood sugar, managing weight and supporting heart and gut health.
- Pineapple — It is a good source of manganese that plays an essential role in the way our body metabolizes food, clots the blood and keeps our bones healthy. It also plays a crucial role in forming new red blood cells, which carry oxygen to our organs and tissues.
- Hazelnut — Manganese is one of the antioxidant enzymes found in hazelnuts which helps decrease oxidative stress and reduce the risk of developing cancer. It also contains vitamin E, which helps protect cells against the types of cellular damage that can lead to cancer.
Manganese is a trace mineral that our body needs, but only in small amounts since our body cannot produce manganese, but is stored in the liver, pancreas, bones, kidneys and brain. It is easy to get enough manganese in our diet as this nutrient is found in foods such as mussels, chickpeas and pineapple. It is also crucial to know that when taken in recommended amounts based on individual parameters and dietary allowances, manganese is safe. However, excessive intake of manganese can lead to adverse effects, including neurological and reproductive problems. Therefore, it is important to follow the recommended dietary allowance and to consult a healthcare provider if there is any suspicion of toxicity due to excessive intake of manganese.
References:
https://www.hsph.harvard.edu/nutritionsource/manganese/
https://www.webmd.com/diet/foods-high-in-manganese
https://www.webmd.com/vitamins/ai/ingredientmono-182/manganese
