Today we continue the series of articles about minerals, with another one essential for the health of our body: Manganese!
Manganese is an important mineral in the human body, playing a role in many biological processes.
Manganese plays a key part in human nutrition as a component of various enzymes and proteins. Manganese is an important cofactor that assists enzymes responsible for carbohydrate, fat, and protein metabolism.
Role
Manganese is a mineral found in the body in small quantities. It is important for the metabolism of proteins and fatty acids and is involved in bone growth and development. It is vital for the health and proper functioning of the nerves and can reduce the incidence of epileptic seizures. This mineral is important in iron deficiency anemia.
It’s a mineral that your body needs to work properly. It’s involved in bone formation, blood sugar regulation, and the synthesis of some hormones and enzymes. It also helps with the metabolism of carbohydrates, protein, and fat.
Benefits
• Helps eliminate fatigue
• Improves muscle reflexes
• Helps prevent osteoporosis
• Stimulates memory
• Reduces nerve stability
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Manganese Deficiency – Symptoms
The deficiency is rare in humans, but it can occur if you don’t eat enough manganese-rich foods.
The deficiency is manifested by:
• Vertigo
• Hearing loss
• Diabetes
• Paralysis
• Diseases of the glands
• Atherosclerosis
• Allergies
• Exhaustion
• Joint problems
• Glucose intolerance.
Natural sources
Let’s see the most important natural sources:
• Nuts
• Liver
• Yolks
• Avocado
• Pineapple
• Blueberries
• Algae
• Vegetables
• Beets
• Parsley
• Celery
• Carrot
• Barley
• Buckwheat
Related article:
- Top 7 alkaline foods which make wonders for the health
- Top 23 Most Popular Vegan Protein Sources for a Healthy Plant-Based Diet
Recommended daily dose
A daily intake of this mineral is not recommended. However, there is an amount considered suitable for people of different ages.
| STAGE | AGE | MEN (Mg/ Day) | WOMEN (Mg/ Day) |
| Infants | 0 – 6 months | 3 | 3 |
| Babies | 7 – 12 months | 6 | 6 |
| Children | 1 – 3 years | 1,2 | 1,2 |
| Children | 4- – 8 years | 1,5 | 1,5 |
| Children | 9 – 13 years | 1,9 | 1,6 |
| Teenagers | 14 – 18 years | 2,2 | 1,8 |
| Adults | Above 19 years | 2,3 | 2 |
| Pregnancy | – | – | 2,6 |
Manganese toxicity
Rare toxic effects, apart from intoxications caused by industrial emanations.
This mineral is essential for health, but too much can cause problems. For example, too much of this may interfere with iron absorption and cause anemia. It may also affect blood sugar levels and cause neurological problems when it builds up in the body over time.
The toxicity may occur when you take more than the recommended dose of this mineral supplements or consume large amounts of manganese in food.
Taking too much manganese can cause nausea, vomiting, diarrhea, and muscle weakness. In severe cases, it may even lead to hallucinations and coma.
Manganese supplements
Many people don’t get enough of this mineral from their diet alone. That’s why it’s important to take a multivitamin or other supplement containing manganese if you want to make sure you’re getting enough of this mineral every day.
This mineral is found in various dietary supplements, which can be administered in the form of tablets or tablets. They are often included in multivitamin and mineral preparations in doses ranging from 1 to 9 mg.
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