Manganese is a mineral that is essential for good health. It plays a crucial role in many biological processes, including metabolism, bone development, and wound healing. In this article, we’ll explore the benefits of manganese, its sources, and recommendations for intake.

Benefits of Manganese:

  1. Metabolism: Manganese helps in the metabolism of amino acids, carbohydrates, and cholesterol. It is a component of the enzyme manganese superoxide dismutase, which helps to protect cells from oxidative damage.
  2. Bone development: Manganese is important for bone development and the maintenance of healthy bones. It helps to promote the production of collagen, a protein that is important for bone formation.
  3. Wound healing: Manganese is involved in the process of wound healing. It helps to promote the growth of new tissues and the repair of damaged tissues.
  4. Antioxidant: Manganese is a powerful antioxidant that helps to protect cells from oxidative damage. It helps to neutralize free radicals, which can damage cells and lead to chronic diseases.

Sources of Manganese:

Manganese is found in many different foods, including:

  1. Whole grains: Whole grains, such as brown rice, oats, and barley, are good sources of manganese.
  2. Nuts: Nuts, such as almonds, cashews, and pecans, are rich in manganese.
  3. Legumes: Legumes, such as beans, lentils, and peas, are good sources of manganese.
  4. Leafy vegetables: Leafy vegetables, such as spinach, kale, and collard greens, are good sources of manganese.
  5. Seafood: Seafood, such as mussels, clams, and shrimp, are also good sources of manganese.

Recommendations for Intake:

The recommended daily intake of manganese varies depending on age and gender. The National Institutes of Health (NIH) recommends the following daily intake levels:

  1. Infants (0-6 months): 0.003 mg/day
  2. Infants (7-12 months): 0.6 mg/day
  3. Children (1-3 years): 1.2 mg/day
  4. Children (4-8 years): 1.5 mg/day
  5. Males (9-13 years): 1.9 mg/day
  6. Males (14 years and older): 2.3 mg/day
  7. Females (9-13 years): 1.6 mg/day
  8. Females (14 years and older): 1.8 mg/day

It is important to note that excessive intake of manganese can lead to toxicity. Symptoms of manganese toxicity include neurological symptoms, such as tremors and difficulty walking. Therefore, it is important to follow the recommended daily intake levels.

Conclusion:

Manganese is an essential mineral that plays a crucial role in many biological processes. It is important for metabolism, bone development, and wound healing. Manganese is found in many different foods, including whole grains, nuts, legumes, leafy vegetables, and seafood. The recommended daily intake of manganese varies depending on age and gender. It is important to follow the recommended daily intake levels to avoid toxicity.