2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Manganese is a mineral, which is involved in many enzyme systems in the body. It is found in many natural sources, but occurs only in very small amounts in human tissues. The human body contains a total of 15-20 milligrams of manganese, most of which is found in the bones, and the rest - in the kidneys, liver, pancreas, pituitary gland and adrenal glands.
Manganese functions
- Activation of enzymes. Manganese activates the enzymes responsible for the absorption of some essential nutrients, including biotin, thiamine, ascorbic acid and choline. It is a catalyst for the synthesis of fatty acids and cholesterol, facilitates the metabolism of proteins and carbohydrates, and can also be involved in the production of sex hormones and maintain reproductive health.
In addition, manganese activates enzymes known as glycolsyltransferase and xylosyltransferase, which are important in bone formation;
- Manganese is essential for the formation of thyroxine - the main hormone of the thyroid gland, which ensures the normal functioning of the central nervous system;
- Component of metalloenzymes - manganese has additional functions as a component of the following metalloenzymes: arginase / enzyme in the liver responsible for the formation of urea /; glutamine synthetase; phosphoenolpyruvate decarboxylase (an enzyme involved in blood sugar metabolism); superoxide dysmitase / enzyme with antioxidant action /.
Manganese deficiency
Manganese deficiency is associated with nausea, vomiting, poor glucose tolerance (high blood sugar levels), skin rash, hair color loss, low cholesterol, dizziness, hearing loss and impaired reproductive function. Severe manganese deficiency in infants can lead to paralysis, seizures, blindness and deafness.
It is important to emphasize, however, that manganese deficiency is very rare in humans and usually does not develop.
Most cases of manganese toxicity are observed in industrial workers who are exposed to manganese dust. These workers develop nervous system problems similar to Parkinson's disease.
The Institute of Medicine at the National Academy of Sciences of the United States has established the following permissible upper suction levels (UL) for manganese:
- Babies: they should not be given manganese supplements
- 1-3 years: 2 milligrams
- 4-8 years: 3 milligrams
- 9-13 years: 6 milligrams
- 14-18 years, incl. pregnant and lactating women: 9 milligrams
- Over 19 years, incl. pregnant and lactating women: 11 milligrams
Significant amounts of manganese can be lost in food processing, especially in the grinding of whole grains for flour production or in the cooking of legumes.
Like zinc, manganese is a mineral that can be excreted in significant amounts through sweat, and individuals who go through periods of excessive sweating may be at increased risk for manganese deficiency. Also, people with chronic liver and gallbladder disease may need more manganese.
The action of oral contraceptives and antacids (for example, Tums) may be affected by the absorption of manganese.
Manganese overdose
If taken too large amounts of manganese, it stays in the bones and causes the development of the so-called. "manganese rickets", but only in animals. Fortunately, this condition has not been observed in humans, but frequent overdose can cause insufficient synthesis of cholesterol, and in some cases - swelling and dermatitis.
Benefits of manganese
Manganese can play an important role in the prevention and / or treatment of the following diseases: allergy, asthma, diabetes, epilepsy, heart disease, multiple sclerosis, osteoporosis, premenstrual syndrome, rheumatoid arthritis, schizophrenia, tension, etc. Its benefits include eliminating fatigue, speeding up muscle reflexes and preventing osteoporosis.
Manganese accelerates the healing of cartilage tissue, which makes it a vital element in the diet of people who have joint problems. Because manganese is directly involved in the functions of the central nervous system, it reduces nervous irritation and enhances memory.
In the following lines we will look in more detail the benefits of manganese and why it is so necessary for the proper functioning of the human body:
1. Protects against dangerous diseases - a number of the most dangerous and chronic diseases are associated with the harmful effects of free radicals in the body. Manganese has the important quality of neutralizing them, which means that it can protect us from diseases such as cancer, cardiovascular accidents, and chronic degenerative diseases.
2. Accelerates metabolism - this quality of manganese is extremely important for all those who are struggling with excess weight. Manganese successfully activates enzymes responsible for the proper metabolism of carbohydrates and amino acids, as well as for the control of cholesterol. Taken in combination with vitamins B1 and E, manganese can do real wonders in terms of slow metabolism.
3. Reduces inflammation - it turns out that manganese can reduce various non-purulent inflammation in the body - these are all those caused by arthritis, rheumatism, sprains.
4. Improves the functioning of the thyroid gland - one of the most valuable properties of manganese. It controls the enzymes responsible for the absorption of thyroid hormones and the overall function of the small gland. Manganese is among the top minerals responsible for hormonal balance and thyroid health.
5. Improves the absorption of other vitamins - manganese helps to more easily absorb mostly vitamins B1 and E. Therefore, manganese deficiency causes a deficiency of these two important vitamins.
6. Helps control diabetes - this is due to its ability to control blood sugar levels. At the same time, manganese supports the synthesis of insulin by the pancreas, further helping to control diabetes.
6. Excellent prevention against osteoporosis - manganese in combination with magnesium and calcium plays a vital role in building bone mass, as well as the formation of its density and strength. That is why the mineral is especially important for menopausal women who suffer from severe bone loss.
Foods rich in manganese
An excellent source of manganese are: mustard, kale, raspberries, pineapple, lettuce, spinach, turnips, maple syrup, molasses, garlic, grapes, summer pumpkins, strawberries, oats, green beans, brown rice, beans, cinnamon, thyme, mint and turmeric. Walnuts, tea and coffee also have enviable amounts of manganese.
A lot good sources of manganese are: leeks, tofu, broccoli, beets and whole wheat.
Good sources of manganese are: cucumbers, peanuts, millet, barley, figs, bananas, kiwis, carrots and black beans.
As a dietary supplement, manganese is found in complex with sulfate, chloride, picolinate, gluconate and amino acids.
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Foods Rich In Manganese
Manganese is needed by our body for all enzymes and nutrients to function properly. It is important for the strength of our bones and for faster healing of wounds. Manganese deficiency is rare. Therefore, you should not resort to consuming this mineral in the form of a supplement.
You Need To Know This About Manganese Deficiency
Although extremely important for our health and well-being, manganese is one of the most neglected minerals. Everyone knows how important substances such as magnesium, calcium, potassium and sodium are to us, but few know that the integrity and condition of our cells depends on manganese.
