Manganese
Manganese is one of many trace minerals that are required by our bodies. It performs the essential function of metabolizing amino acids, glucose, cholesterol, and carbohydrates. Besides helping in metabolism, manganese is also responsible for strengthening our bone formation, aiding in blood clotting, and acting as an anti-inflammatory agent. Since the human body is unable to produce this mineral, it is commonly obtained from the diet. However, our kidneys, liver, pancreas, bones, and brain can only store small amounts of manganese.
Manganese Benefits
Can Help Reduce Inflammation
With the help of manganese, our body is able to build up an enzyme known as Superoxide Dismutase (SOD). This antioxidant significantly helps protect our bodies from cell damage by free radicals. According to a study, the SOD enzyme helps in reducing inflammation that is the core cause of diseases, such as lung pleurisy, bowel diseases, and psoriasis.[r82]
Good For Bone Health
Manganese is found to play a crucial role in the body by pairing up with calcium and vitamin D and making our skeletal structure denser. Thus, consumption of manganese in our diet helps promote the health of our bones, while also positively impacting the overall growth of the body.[r81]
Helps Control Blood Sugar
Animal studies have revealed that manganese may help enhance the insulin produced by the pancreas. These increased insulin levels help maintain blood glucose levels.[r80] A South Korean study revealed the correlation between diabetic people and low levels of manganese. Therefore, the consumption of manganese helps in regulating the blood sugar levels by affecting the production of insulin.[r79]
May Help Lower The Risk of Epileptic Seizures
Seizures are typically attributed to decreased or obstructed flow of blood to the brain. Manganese, however, is known for its vasodilating property – implying that it helps in clearing out the path for proper blood flow by enlarging the veins. Research reveals that manganese levels are found to be lower in subjects who experience a seizure. Thus, manganese intake decreases the risk of seizures by dilating the veins.[r78]
Supports Nutrient Metabolism
With the help of manganese, our body is able to process a number of important enzymes and amino acids. It also helps in metabolizing cholesterol and carbohydrates, which in turn help provide energy to our body.[r76] Hence, the intake of manganese is super helpful in the production of energy for our body, along with boosting the immune system and better regulation of brain performance.
Helps Improve Brain Function
Besides helping the immune system, metabolism, and blood sugar levels, manganese also aids in improving our brain function.[r75] It does so by carrying out the antioxidant activity of the SOD, which helps prevent cell damage by free radicals. This preventive measure, supported by manganese in our bodies helps boost brain activity. Manganese is found to combine with the neurotransmitters in a way that it stimulates them to be more efficient in carrying out neural activity.
Daily Intake For Manganese
Healthy Foods High In Manganese
- All food nutrient profiles are based on a weight of 100 grams.
- * RDI values are based on a diet of 2,000 calories a day (Female, Age 19-30).
- All foods are vegetarian.
Sources
- r125. Self Nutrition Data
- r82. The Role of Manganese Superoxide Dismutase in Inflammation Defense
- r81. Trace elements and bone health
- r80. Manganese Supplementation Protects Against Diet-Induced Diabetes in Wild Type Mice by Enhancing Insulin Secretion
- r79. Association of blood manganese level with diabetes and renal dysfunction: a cross-sectional study of the Korean general population
- r78. Manganese and epilepsy: brain glutamine synthetase and liver arginase activities in genetically epilepsy prone and chronically seizured rats.
- r77. 10 Evidence-Based Benefits of Manganese
- r76. Manganese metabolism in humans
- r75. Manganese action in brain function