Health Benefits of Manganese - Brain and Bone Health
Here is some important information about manganese:
1. Antioxidant Function:
1. Antioxidant Function:
- Manganese is a cofactor for the antioxidant enzyme superoxide dismutase (SOD), which helps protect cells from oxidative damage caused by free radicals.
- It assists in neutralizing harmful free radicals and reducing oxidative stress.
- Manganese is involved in the formation and maintenance of healthy bones.
- It plays a role in the synthesis of collagen, a key component of bone tissue, and contributes to bone mineralization.
- Manganese is necessary for the metabolism of carbohydrates, proteins, and fats.
- It participates in various enzymatic reactions involved in energy production and nutrient metabolism.
- Manganese is required for the synthesis of proteoglycans, which are essential components of connective tissues such as cartilage and tendons.
- It contributes to the structure and function of connective tissues.
- Manganese is involved in the development and function of the brain and nervous system.
- It supports normal cognitive function and plays a role in neurotransmitter synthesis.
- Manganese is involved in the metabolism of carbohydrates and helps regulate blood sugar levels.
- It assists in the proper functioning of insulin, the hormone that controls blood sugar.
- Whole Grains: Whole wheat, oats, brown rice, quinoa, and barley are good sources of manganese.
- Nuts and Seeds: Almonds, pecans, walnuts, pumpkin seeds, and flaxseeds provide manganese.
- Legumes: Beans, lentils, and chickpeas contain manganese.
- Spinach and other leafy greens: These vegetables are a source of manganese.
- Pineapple: This tropical fruit is a good source of manganese.
- The recommended daily intake of manganese varies depending on age, sex, and life stage. For adults, the recommended intake ranges from 1.8 to 2.3 milligrams (mg) per day.
Manganese Rich Foods
Here are some examples of manganese-rich foods:1. Whole Grains:
- Oats
- Brown rice
- Quinoa
- Barley
- Whole wheat bread
- Almonds
- Pecans
- Walnuts
- Pumpkin seeds
- Flaxseeds
- Chia seeds
- Lentils
- Chickpeas
- Black beans
- Kidney beans
- Pinto beans
- Spinach
- Swiss chard
- Kale
- Collard greens
- Fresh pineapple is a good source of manganese.
- Ginger, whether fresh or dried, contains manganese.
- Ground cloves are rich in manganese.
- Ground cinnamon is another spice that provides manganese.
- Mussels
- Clams
- Shrimp
- Lobster
- Crab
Remember that a varied and balanced diet that includes a combination of manganese-rich foods is the best approach to meet your manganese needs. If you have specific dietary concerns or medical conditions, it's advisable to consult with a healthcare professional or registered dietitian for personalized guidance on meeting your manganese requirements.
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