What is Manganese?
Manganese is an essential trace mineral crucial for various metabolic processes within the human body. Among its many functions, it aids in carbohydrate and fat metabolism and has a role in bone formation. While it's essential to include sufficient amounts of manganese in your diet, it is advisable to consult a healthcare provider before taking supplements.
What Is Manganese Used For?
Cellular Protection
Manganese aids in cellular defense mechanisms, particularly against free radicals. These unstable molecules can be generated from several sources, including environmental pollution and UV radiation, and can negatively affect cell integrity.
Bone Development and Wound Recovery
Manganese is involved in bone health, contributing to the structure and function of bones. Additionally, it plays a role in wound recovery processes, such as the formation of new blood vessels, which is critical for efficient healing.
Metabolism and Energy Production
In the realm of metabolic functions, manganese assists in breaking down carbohydrates and cholesterol, which may be beneficial for individuals aiming to maintain a healthy weight. Moreover, it plays a part in regulating blood sugar levels.
Enzymatic Reactions and Hormonal Balance
Manganese is crucial for the activation of various enzymes that play roles in metabolic pathways. It's also involved in the production of hormones that regulate processes like growth and energy utilization.
Identifying a Manganese Deficiency
A deficiency in manganese can lead to a range of symptoms, including fatigue and weakened bones and joints. Although rare, it is essential to be aware of your manganese intake, especially if your diet lacks manganese-rich foods. Consult a healthcare provider for a diagnosis and potential treatment plans if you suspect a deficiency.
Considerations for Higher Manganese Intake
Excessive manganese consumption can lead to health complications. If you're concerned about your manganese levels, it is advisable to consult a healthcare provider or a registered dietitian for personalized advice.
Recommended Daily Allowance (RDA)
The RDA for manganese varies depending on age and gender, but for adult men and women over 18, the guideline is to aim for an intake of 3 milligrams per day.
- Children: Varying amounts based on age
- Men: 3 milligrams (18 years and older)
- Women: 3 milligrams (18 years and older)
Acceptable Upper Limit
The maximum daily intake for a healthy adult is estimated at 11 milligrams.
Manganese in Food
A balanced diet usually provides sufficient manganese. Some manganese-rich foods available in our webshop are listed below, with their manganese content per 100 grams:
- Pine nuts: 8.8 mg
- Hazelnuts: 6.18 mg
- Pecans: 4.5 mg
- Pumpkin seeds: 4.49 mg
- Macadamia nuts: 4.1 mg
This article is intended for informational purposes. For medical advice, please consult a healthcare provider.