Manganese: The Essential Mineral for Metabolism and Bone Health
Manganese might not be the most well-known mineral, but it’s a vital nutrient that plays a crucial role in several essential functions in our body. From supporting metabolism to promoting bone health, manganese is an unsung hero that deserves our attention. Let’s explore why manganese is important, how much we need, and where to find it in our food.
Why is Manganese Important?
Manganese acts like a backstage crew member, quietly supporting several vital functions in our body:
1. Metabolism: Manganese is a cofactor for various enzymes involved in carbohydrate, amino acid, and cholesterol metabolism, helping us convert food into energy and maintain overall metabolic health.
2. Bone Health: Manganese plays a role in the formation and maintenance of healthy bones and cartilage, supporting bone density and strength.
3. Antioxidant Defence: Manganese is a component of antioxidant enzymes like manganese superoxide dismutase (MnSOD), which help protect our cells from oxidative damage caused by free radicals.
4. Connective Tissue Formation: Manganese is essential for the synthesis of proteoglycans, molecules that are a key component of connective tissues like skin, tendons, and ligaments.
5. Nervous System Function: Manganese is involved in the synthesis of neurotransmitters, chemicals that transmit signals in the brain and nervous system, supporting cognitive function and overall brain health.
Healing Dosages of Manganese
The recommended daily intake of manganese varies depending on age, gender, and individual health status. Here’s a general guideline:
- Infants (0-6 months): 0.003 mg (milligrams)
- Infants (7-12 months): 0.6 mg
- Children (1-3 years): 1.2 mg
- Children (4-8 years): 1.5 mg
- Children (9-13 years): 1.9 mg
- Teens (14-18 years): 2.2 mg for males, 1.6 mg for females
- Adults (19 years and older): 2.3 mg for males, 1.8 mg for females
- Pregnant Women: 2.0 mg
- Breastfeeding Women: 2.6 mg
It’s important to note that excessive manganese intake can lead to manganese toxicity and potential adverse effects, including neurological symptoms. Therefore, it’s crucial to stay within the recommended daily limits unless advised otherwise by a healthcare professional.
Food Sources of Manganese
Manganese is found in a variety of foods, both from animal and plant sources. Here are some manganese-rich foods to include in your diet:
Nuts and Seeds: Almonds, hazelnuts, pecans, and pumpkin seeds
Whole Grains: Brown rice, oatmeal, whole wheat bread, and quinoa
Legumes: Chickpeas, lentils, black beans, and soybeans
Leafy Greens: Spinach, kale, and Swiss chard
Tea: Black tea and green tea
Pineapple: Fresh or canned
Conclusion
Manganese is an essential mineral that plays a crucial role in metabolism, bone health, antioxidant defence, connective tissue formation, and nervous system function. By incorporating manganese-rich foods into your diet, following the recommended daily intake guidelines, and maintaining a balanced diet and lifestyle, you can ensure adequate manganese intake and support overall health and well-being. However, if you suspect you have a manganese deficiency or are considering manganese supplements, it’s essential to consult with a healthcare professional or registered dietitian to determine the appropriate manganese intake tailored to your individual needs and preferences.
