Manganeseis a trace mineral that the body needs in small amounts. It is necessary for the normal functioning of the brain, nervous system and most of the body's enzyme systems.
Body about 20 mg in kidneys, liver, pancreas and bones manganese While we can store it, we also need to get it from food.
Manganese It is an important nutrient, especially found in seeds and whole grains, while to a lesser extent in legumes, nuts, green leafy vegetables and tea.
What Is Manganese, Why Is It Important?
A trace mineral is found in bones, kidneys, liver, and pancreas. The mineral helps the body build connective tissue, bones and sex hormones.
It also plays an important role in calcium absorption and blood sugar regulation, as well as helping carbohydrate and fat metabolism.
The mineral is also essential for optimal brain and nerve function. It even helps prevent osteoporosis and inflammation.
More importantly, manganeseis vital for many bodily functions such as the production of digestive enzymes, nutrient absorption, immune system defense, and even bone development.
What Are the Benefits of Manganese?
Improves bone health in combination with other nutrients
Manganese, including bone growth and maintenance bone health required for. Combined with calcium, zinc and copper, it supports bone mineral density. This is especially important in older adults.
Studies have shown that approximately 50% of postmenopausal women and 50% of men over the age of 25 suffer from a bone fracture associated with osteoporosis.
Studies suggest that taking manganese with calcium, zinc, and copper can help reduce spinal bone loss in older women.
Also, an annual study in women with lean bones found these nutrients as well as Vitamin D, magnesium and that supplementation with boron can increase bone mass.
It reduces the risk of disease with its powerful antioxidant properties
Manganeseis part of the enzyme superoxide dismutase (SOD), one of the most important antioxidants in our body.
Antioxidantshelps protect against free radicals, which are molecules that can damage cells in our body. Free radicals are thought to contribute to aging, heart disease, and some cancers.
SOD helps combat the negative effects of free radicals by converting superoxide, one of the most dangerous free radicals, into smaller molecules that do not damage cells.
In a study in 42 men, researchers found that low SOD levels and poor total antioxidant states had total cholesterol or triglyceride They concluded that they could play more roles according to their level.
Another study showed that SOD is less active in people with rheumatoid arthritis compared to individuals without this condition.
Therefore, researchers have suggested that the correct intake of antioxidant nutrients can reduce free radical formation and improve antioxidant status in people with the disease.
Manganese Because it plays a role in SOD activity, consuming this mineral helps reduce the risk of disease.
Helps reduce inflammation
As it acts as part of superoxide dismutase (SOD), a powerful antioxidant manganese, It can reduce inflammation. Research shows that SOD is therapeutic and potentially beneficial for inflammatory disorders.
Evidence manganesesupports that combining with glucosamine and chondroitin can reduce osteoarthritis pain.
Osteoarthritis is considered a wear and tear disease that causes loss of cartilage and joint pain. Synovitis, which is the inflammation of the lining of the joints, is a critical factor of osteoarthritis.
In a 16-week study in men with chronic pain and degenerative joint disease, manganese supplementIt has been found that removing si has been found to help reduce inflammation, especially in the knees.
Provides regulation of blood sugar
Manganeseplays a role in regulating blood sugar. In some animal species, lack of manganese It can lead to glucose intolerance similar to diabetes. However, the results of human studies are mixed.
Many studies have shown that people with diabetes manganese levelsshowed that the lower. Researchers still low manganese whether the levels contribute to the development of diabetes or the diabetic condition. manganese They are trying to determine whether it caused their level to decrease.
Manganeseconcentrates in the pancreas. It is involved in the production of insulin, which removes sugar from the blood. Therefore, it can contribute to the proper secretion of insulin and help stabilize blood sugar.
Epileptic seizures
Stroke is the leading cause of epilepsy in adults over the age of 35. It causes reduced blood flow to the brain.
Manganese It is a known vasodilator, meaning it helps enlarge vessels to effectively transport to tissues such as the brain.
Having adequate manganese levels in our body can help increase blood flow and reduce the risk of certain health conditions such as stroke.
Also our body manganese Some of its content is found in the brain. Some studies, manganese suggesting that the levels may be lower in individuals with seizure disorder.
However, the seizures in the body manganese It is unclear whether it reduces their levels or whether low levels cause individuals to be more susceptible to convulsions.
Plays a role in the metabolism of nutrients
ManganeseIt activates many enzymes in metabolism and plays a role in various chemical processes in our body. It helps with protein and amino acid digestion and utilization, as well as cholesterol and carbohydrate metabolism.
Manganese, your body kolinIt helps to use various vitamins such as thiamine, vitamins C and E and ensures proper liver function.
Additionally, it works as a cofactor or aid for development, reproduction, energy production, immune response, and regulation of brain activity.
Reduces PMS symptoms in combination with calcium
Many women suffer from a variety of symptoms at certain times in their menstrual cycle. These anxietyThere may be cramping, pain, mood swings, and even depression.
Early investigations, manganese and calcium in combination can help improve premenstrual (PMS) symptoms.
A small study of 10 women found that their blood levels were low. manganese showed that those who had experienced more pain and mood symptoms during menstruation, no matter how much calcium was provided.
However, conclusions are scant as to whether this effect is due to manganese, calcium, or a combination of the two.
Improves brain function
Manganeseis essential for healthy brain function and is often used to help treat certain nervous disorders.
One way it does this is through its antioxidant properties, particularly its role in the function of the powerful antioxidant superoxide dismutase (SOD), that it can help protect against free radicals that can damage brain cells in the neural pathway.
The second reason to use the manganese It can bind to neurotransmitters and stimulate the faster or more effective movement of electrical impulses in the body. As a result, it improves brain function.
Sufficient for the functioning of the brain manganese While levels are essential, it's important to note that too much of the mineral can have negative effects on the brain.
More by breathing excessively from supplements or the environment manganese You can take. This can result in Parkinson's disease-like symptoms, such as tremors.
Contributes to thyroid health
Manganese It is a necessary cofactor for various enzymes, that is, it helps these enzymes and the body works properly. It also plays a role in the production of thyroxine.
Thyroxine, thyroid glandIt is a vital hormone that is important for the normal function of the body and is necessary to maintain appetite, metabolism, weight and organ efficiency.
Manganese deficiencycan cause or contribute to a hypothyroid condition that can contribute to weight gain and hormone imbalances.
Helps heal wounds
Trace minerals such as manganese are important in the healing process of wounds. For wound healing collagen production should increase.
To produce the amino acid proline necessary for collagen formation and wound healing in human skin cells manganese is necessary.
Initial surveys during 12 weeks manganeseshows that applying calcium and zinc to chronic wounds accelerates healing.
What are the Symptoms of Manganese Deficiency?
Manganese deficiency can lead to the following symptoms:
Anemia
Hormonal imbalances
Low immunity
Changes in digestion and appetite
Infertility
Weak bones
Chronic fatigue syndrome
Manganese mineral Sufficient intake is as follows;
11mg per day for adults manganese seems safe to consume. The safe amount for adolescents 19 or younger is 9mg per day or less.
A healthy person with a functioning liver and kidneys manganesei can tolerate. However, those with liver or kidney disease should be cautious.
Research iron deficiency anemia more of what happened manganesefound that i can suck. Therefore, individuals with this condition should monitor their mineral consumption.
Also, more manganese consumptionmay cause some health risks. In such a situation manganesebypasses the body's normal defense mechanisms. An accumulation can damage the lungs, liver, kidneys, and central nervous system.
Prolonged exposure can cause symptoms similar to Parkinson's disease, such as tremors, slow movement, muscle stiffness, and poor balance - this is called manganism.
In Which Foods Is Manganese Available?
Oat
1 cup of oats (156 g) - 7,7 milligrams - DV - 383%
Oat, manganeseIn addition to being one of the richest sources of food, it is also rich in antioxidants and beta-glucan. This, in turn, can help prevent and treat metabolic syndrome and obesity.
It also plays a role in lowering blood cholesterol levels and improving heart health.
This value is not refined but is the manganese content of whole wheat. Whole wheat contains a large amount of fiber that regulates blood sugar and blood pressure levels and works great for heart health. It also contains lutein, an important antioxidant for eye health.
Walnut
1 cup of chopped walnuts (109 grams) - 4.9 milligrams - 245% of DV
Rich in B vitamins walnutimproves brain function and cell metabolism. These vitamins also help form red blood cells.
Soybean
1 cup soybeans (186 grams) - 4.7 milligrams - 234% of DV
Manganesebesides, soybean It is an excellent source of plant-based protein.
It contains a good amount of soluble and insoluble fiber that can improve gut health and even prevent serious ailments like colon cancer.
Rye
1 cup of rye (169 grams) - 4,5 milligrams - DV - 226%
It is stated that rye is more beneficial than wheat in terms of general health benefits. It is also higher in fiber than wheat, which is important in controlling appetite. The insoluble fiber in rye reduces the risk of gallstones.
Harp
1 cup of barley (184 grams) - 3,6 milligrams - DV - 179%
HarpOther minerals found in the body are selenium, niacin and iron - vital for the body's functioning. Barley is a good source of fiber.
It also contains antioxidants called lignans, which lower the risk of cancer and heart disease.
Quinoa
1 cup of quinoa (170 grams) - 3,5 milligrams - DV - 173%
It is gluten-free and rich in protein and is considered one of the healthiest foods out there.
Garlic
1 cup of garlic (136 grams) - 2,3 milligrams - DV - 114%
Garlic Most of its beneficial substances can be attributed to the allicin compound. This compound exerts its powerful biological effects and travels to all parts of the body.
Garlic fights illness and colds. It regulates cholesterol levels and protects the heart.
Clove
1 tablespoon of cloves (6 grams) - 2 milligrams - DV - 98%
CloveIt has antifungal, antiseptic and antibacterial properties. It is also a rich source of omega 3 fatty acids.
Cloves can help reduce toothache intensity temporarily. It can also reduce inflammation.
Brown Rice
1 cup of brown rice (195 grams) - 1.8 milligrams - 88% of DV
Brown rice It reduces the risk of colon, breast and prostate cancer. Adequate consumption also aids in diabetes treatment as it helps to lower blood sugar levels.
Chickpea
1 cup chickpeas (164 grams) - 1,7 milligrams - DV - 84%
Thanks to its high fiber content chickpeaincreases satiety and digestion. It also balances unhealthy cholesterol levels and protects against heart disease.
1 cup of pineapple (165 grams) - 1,5 milligrams - DV - 76%
Pineapple It is a rich source of vitamin C, a nutrient that strengthens immunity and fights deadly diseases such as cancer.
Its high fiber and water content increases regularity of bowel movements and improves the health of the digestive system.
The vitamin C in pineapple improves skin health - protecting the skin from sun and pollution, helping to reduce wrinkles and fine lines.
Raspberry
1 cup of raspberries (123 grams) - 0,8 milligram - DV - 41%
Manganese outside raspberryRich in ellagic acid, a phytochemical that can help prevent cancer. It also contains antioxidants such as anthocyanin that prevent heart disease and age-related mental decline.
Misir
1 cup corn (166 grams) - 0,8 milligrams - 40% of DV
Misir It is also a good source of protein. And it contains more antioxidants than any other commonly consumed cereal - a few of these antioxidants are lutein and zeaxanthin, both of which are important for vision health.
Banana
1 cup of mashed banana (225 grams) - 0,6 milligrams - DV - 30%
BananaContains an essential mineral like potassium, which helps lower blood pressure and prevents various serious illnesses such as heart attacks. Dietary fiber in bananas improves digestive health.
Strawberry
1 cup of strawberries (152 grams) - 0,6 milligrams - 29% of DV
StrawberryAnthocyanins protect the heart from disease. These antioxidants can inhibit tumor growth and inflammation and help prevent cancer.
Turmeric
1 tablespoon of turmeric (7 grams) - 0,5 milligrams - DV - 26%
TurmericCurcumin in is a natural anti-inflammatory that can prevent cancer and arthritis. Spice also increases the body's antioxidant capacity, as well as improving brain health and protecting against numerous nervous problems.
Firstly, black pepper increases the absorption of turmeric. It is also rich in potassium, which improves gut health and digestibility.
Pumpkin seeds
1 cup (64 grams) - 0,3 milligrams - DV - 16%
Pumpkin seeds It can help prevent certain types of cancer, including stomach, breast, prostate, lung, and colon. Besides manganese, pumpkin seeds are rich in magnesium.
Spinach
1 cup (30 grams) - 0,3 milligrams - DV - 13%
Spinachcontains antioxidants that reduce oxidative stress and fight free radicals. Lutein and zeaxanthin, two antioxidants important for eye health, are found in spinach.
Turnip is rich in iron, a nutrient that prevents hair loss and ensures the best bodily functions. It is also rich in vitamin K, which helps prevent osteoporosis.
Green beans
1 cup (110 grams) - 0.2 milligrams - DV - 12%
Green beans are rich in iron and increase fertility in women as well as prevent hair loss.
Is Manganese Supplement Necessary?
Manganese supplements it is generally safe. But be careful with the purchase. Manganese doses higher than 11 milligrams per day can cause serious complications.
Some of these are neurological problems, muscle tremors, loss of balance and coordination, and bradykinesia (difficulty starting or completing movements). Extreme manganese It can also cause allergies such as itching, rash, or hives.
Always consult a doctor before using supplements.
As a result;
Even though it doesn't mention too much, manganese It is an important micronutrient as well as other nutrients. Manganese deficiency It can cause serious problems. Therefore, the aforementioned foods containing manganesePay attention to i eat.
