Manganese Food Sources and Benefits

Although it is considered a trace mineral, manganese definitely is one of the more essential minerals where the body is concerned. Manganese helps to carry out several important functions including the ability to help heal wounds and help bones form properly, plus it's an integral part of the metabolism process. It also acts as an antioxidant.

One of the most important roles this mineral plays is that of an antioxidant. Antioxidants are necessary to combat the potentially damaging effects of free radicals. In particular, manganese helps mitochondria reduce levels of oxidative stress that is frequently associated with the mitochondria's huge consumption of oxygen.

As for the skeletal system, this mineral is needed by certain enzymes that are involved in the formation of cartilage and bones. Without an adequate supply, the overall health of these two crucial components of the skeletal system would be severely jeopardized.

Several enzymes are activated by manganese. These enzymes help in the process of metabolizing cholesterol, carbohydrates and amino acids.

The body has an amazing ability to heal wounds and this ability involves a number of different enzymes and amino acids. Specifically, this mineral is involved in the production of collagen, a key healing agent. The body must produce an even greater supply of collagen than is normally needed when the skin is damaged, which is when manganese becomes more important than ever.

It helps the body use several important vitamins, among them vitamin B1, Biotin and Vitamin C. The body also utilizes it in the production of breast milk, fat and several of the sex hormones.

Adequate supplies of the mineral are easily achieved by consuming a diet that is rich in leafy vegetables, whole grains and nuts. Pecans, almonds, peanuts, brown rice, whole wheat bread, pinto, lima and navy beans, spinach, sweet potatoes, avocados, eggs and pineapple are all excellent sources. Tea, both green and black, is also a good source, however the tannins present in tea can impair the body's ability to fully absorb it.

There is no established recommended daily allowance however the general recommendation for this mineral is 2.3 mg/day for men and 1.8 mg/day for women. The body does not easily absorb it, but fortunately, only small amounts are needed to carry out the functions mentioned above. Again, a nutritionally-balanced diet normally will provide a person with an adequate supply. That's why vegetarians rarely suffer from such a deficiency.

While it is true that to date there is no established recommended daily allowance for this mineral, a deficiency of manganese can result in several adverse health conditions. Among these are a disruption in normal growth patterns, reproductive problems, abnormal growth and development of the skeletal system, diminished ability to tolerate glucose and problems involving metabolism. A manganese deficiency can cause painful joints and memory loss. It can cause problems with the disks located in between the vertebrae. High blood sugar is another potentially dangerous situation. Over time, a manganese deficiency may lead to osteoporosis or diabetes.

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