What is Manganese? What are some Food Sources of Manganese and Benefits?

What is Manganese? What are some Food Sources of Manganese and Benefits?
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Manganese Benefits and Uses

The body only stores about 10 or 20 mg of manganese. Even though the body does not contain as much of this mineral as other minerals, it plays vitally important roles within the body.

Manganese plays important roles in the enzymatic systems. It helps to metabolize fat, protein and carbohydrates. Manganese helps to repair connective tissues and bones and it is necessary for normal development and growth. Infants with birth defects, including cleft palate and bone deformities, have indicated that manganese may be the culprit. Postmenopausal women may find that manganese helps to sustain bone density.

The evidence suggests that manganese plays an important role in the immune system. It helps to stimulate the responses of antibodies. It activates various cells that play important roles in the immune system. Manganese is also known to help fight off free radicals and may help prevent damage to cells due to asthma, the aging process and cancer.

Other studies indicate that manganese plays a role in glucose tolerance. Supplementing with manganese may help lower blood glucose levels.

The Recommended Daily Intake of manganese is 2 mg. However, many nutritionists think that this recommendation is too low. Since manganese is poorly absorbed into the body and is lacking in refined foods, which the typical American consumes much of, many nutritionists are recommending between 15 and 50 mg a day.

A study involving young people showed that low levels of manganese may trigger epileptic seizures in those predisposed to them.

Manganese Food Sources

Unfortunately, manganese is poorly absorbed in the intestines, even manganese-rich food sources. Good sources of manganese include seeds, nuts, seaweed, avocados and whole grains. Processed grains are a very poor source of manganese. Processing can remove as much a 73% of the manganese content.

References

Lieberman, Shari, The Real Vitamin & Mineral Book

Manganese

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