Manganese is a mineral that is essential for many bodily functions, including the production of enzymes and antioxidants, bone development, and wound healing. It is a trace mineral, which means that the body requires it in small amounts. Manganese is found in many different foods, including nuts, seeds, whole grains, and leafy green vegetables.
How does the body use it?
Manganese is involved in several vital processes in the body. One of the most important functions of manganese is its role in the production of enzymes, which are proteins that facilitate chemical reactions in the body. Manganese is also important for the development and maintenance of healthy bones. It helps to form and strengthen bone tissue and is involved in the synthesis of collagen, a protein that is essential for bone health.
Manganese also plays a role in the regulation of blood sugar levels. It helps the body to metabolize carbohydrates and supports the production of insulin, the hormone that regulates blood sugar. Additionally, manganese is an important component of the antioxidant defense system in the body. It helps to neutralize harmful free radicals that can cause cellular damage and contribute to chronic disease.
Symptoms of over and lack of it in the body
Manganese deficiencies are rare, but they can occur in people who have specific health conditions, such as malabsorption disorders, or who consume very low amounts of manganese in their diet. Symptoms of manganese deficiency can include poor bone health, joint pain, and a weakened immune system.
Excessive intake of manganese can also be harmful to health. Although the body requires small amounts of this mineral, high levels can be toxic and cause a range of neurological symptoms, including tremors, difficulty with coordination and balance, and changes in mood.
In what food can you find it?
Manganese is found in a wide range of foods, including nuts, seeds, whole grains, leafy green vegetables, and legumes. Some of the best dietary sources of manganese include:
- Almonds, cashews, and other nuts
- Whole-grain cereals and bread
- Brown rice
- Leafy green vegetables, such as spinach and kale
- Legumes, including beans and lentils
- Pineapple