Manganese – Benefits, Deficiency Symptoms And Food Sources


Acid/Alkaline :: Alkaline-binding

What is Manganese?

Manganese, also called the “brain mineral,” is important in the utilization of all mental facilities/functions. It is found in the body as a trace element and is essential for life. The human body contains 10 to 20 mg of this element which is widely distributed throughout the tissues. Manganese is an antioxidant nutrient that is important in the breakdown of amino acids and the production of energy.

Some experts estimate that as many as 37% of Americans do not get the recommended daily amounts of manganese in their diet. This may be due to the fact that whole grains are a major source of dietary manganese, and many Americans consume refined grains more often than whole grains. Refined grains provide half the amount of manganese as whole grains.

Uses and Benefits of Manganese

  • Manganese is necessary for the metabolism of Vitamin B-1 and Vitamin E and it activates various enzymes which are important for proper digestion & utilization of foods.
  • Metabolism of carbohydrates, strengthens tissues and bones, kidneys, liver, pancreas, spleen, brain, heart and lymph.
  • Works with neuro­transmitters and energy metabolism.
  • Component of bone and cartilage formation.
  • Activates many enzymes including pyruvate, carboxylase, mitochondrial super­oxide, arginase and dismutase. Essential to catecholamine synthesis.
  • Helps fertility and reproduction, helps growth and sex hormone production, helps regulate blood sugar and helps the body use proteins and carbohydrates.
  • A number of manganese-activated enzymes play important roles in the metabolism of carbohydrates, amino acids, and cholesterol.
  • It is also used, along with vitamin K , to promote blood clotting.

Recommended Dosage of Manganese

The Recommended Daily Allowance for Manganese are :-

  • Adults – 3 mg.
  • Children – 2 mg.

Deficiency Symptoms of Manganese

  • A deficiency of manganese (which is extremely rare) may lead to atherosclerosis, confusion, tremors, impaired vision and hearing, skin rash, elevated cholesterol, increased blood pressure, irritability, pancreatic damage, sweating, increased heart rate, mental impairment, grinding of teeth, fatigue and low endurance.
  • Weak bone, hair and finger­nails.
  • Conception issues and weight loss.
  • Glandular disorders, weak tissue respiration, defective reproduction functions, seizures and convulsions, possible cramping, paralysis. However, calcium deficiency is the reason for cramping.

Toxicity: is known to be highly toxic when inhaled or taken intravenously. Excess symptoms are cm or the human equivalent of Mad Cow Disease.

Rich Food Sources of Manganese

All dark leafy green vegetables, spinach, bananas, beets, blueberries, oranges, grapefruit, apricots, peas, kelp and other seaweed, celery, legumes, nuts, grains, asparagus, pineapples.

Toxic sources: Industrially inhaled manganese has been linked to psychiatric and nervous disorders.

Useful References

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