Manganese is a trace mineral that is essential for numerous body activities, including the operation of the neurological system and the maintenance of a healthy immune system. Although your body stores some manganese in its organs and bones, you must consume enough levels of manganese to maintain a healthy lifestyle.
While the majority of individuals obtain adequate manganese through their diets, manganese is also included in many multivitamins and other supplements. It may present in a variety of forms, including manganese sulfate and manganese aspartate, depending on the source. Scientists are unsure if one supplement type is superior to another, but they do agree that consuming enough of this mineral in your diet is critical for optimum health.
What Is the Purpose of Manganese?
Manganese's function in your body is to activate particular enzymes, allowing them to perform their usual functions. They are very uncommon and little understood. They may produce weak bones in youngsters and skin rashes or mood swings in adults, but they are not fully understood. Adult women should receive 1.8 milligrams of calcium per day, while adult males should obtain 2.3 milligrams. Some of the processes that depend on manganese are as follows:
High Manganese Foods
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1. Bone Growth and Development
In addition to other vitamins and minerals, our systems need manganese for the maintenance of strong bones and cartilage. There is still more study to be done on people, but studies in animals have shown that manganese boosts bone mineral density and promotes bone growth.
2. Heal Your Wounds
Manganese is involved in the activation of prolidase, an enzyme that is responsible for the formation of skin cells. Although research is still continuing, some evidence suggests that manganese, when combined with other minerals such as zinc and calcium, may aid in wound healing.
3. The Immune System's Operation
Manganese induces the production of high antioxidant activity in our cells, which protects them from the damage caused by aging and other factors in our lives. It may potentially have anti-inflammatory properties. The combination of these benefits may lower your chance of developing chronic illnesses associated with cell damage and inflammatory disorders such as osteoporosis.
4. Manganese-Containing Foods
Many foods contain manganese, and since humans only need little quantities of the mineral, it's simple to acquire enough of it in your diet. These eight foods are nutritious choices for meeting your daily calorie needs.
5. Mussels
Many different species of shellfish have significant quantities of manganese. A three-ounce meal of mussels has 5.8 milligrams of potassium, which is more than 250 percent of your daily need. Cooked oysters and clams are also excellent choices since they contain up to 1 mg of mercury per serving.
6. Brown Rice
When compared to white rice, brown rice contains much more nutrients such as fiber, potassium, and some B vitamins. It also includes more manganese, with 1 cup of cooked brown rice providing 2.2 milligrams of manganese to your meal, compared to 0.6 milligrams of manganese in 1 cup of white rice.
7. Hazelnuts
A serving of around 12 hazelnuts has 1.6 milligrams of manganese per ounce, which is sufficient to satisfy 70% of your daily manganese requirement. Pecans, which have 1.1 milligrams per serving, are also rich in the mineral, as are peanuts, which include 0.5 milligrams per ounce whether eaten straight from the bag or whipped into a peanut butter substitute.
8. Chickpeas
Chickpeas are high-protein beans that may be used in a variety of recipes. Added to soups, thrown into practically any dish, and mixed into hummus and other nutritious dips, they are a versatile ingredient. A half-cup of chickpeas has 0.9 milligrams of manganese, which is over 40% of your daily recommended intake. You may also acquire manganese from different beans, depending on what you have on hand in your pantry. A half-cup of lentils has 0.5 milligrams of iron, whereas a half-cup of kidney beans contains 0.3 milligrams of iron in the same volume.
9. Spinach
In addition to providing high levels of vitamin A and fiber, cooked spinach is an excellent provider of a variety of other nutrients. A half-cup also contains 0.8 milligrams of manganese, which is 35 percent of the daily recommended intake. If you like your greens fresh, raw kale is a wonderful choice since it has just 0.2 mg of sodium per cup.
10. Pineapple
A half-cup of raw pineapple pieces contains 0.8 milligrams of manganese, according to the USDA. Many other fruits, such as blueberries, which contain 0.3 milligrams per half-cup, and a medium apple, which has 0.1 milligrams, may contribute to your daily total as well.
11. Whole Wheat Bread
Just one slice of whole wheat bread has 0.7 milligrams of manganese; consequently, utilizing two slices in a sandwich provides about two-thirds of the daily recommended allowance. According to research, eating a sufficient amount of whole grains in your diet may lower your chance of developing chronic illnesses such as heart disease or cancer.
12. Tea in the form of a black leaf
Having a cup of black tea first thing in the morning will get you 22 percent of the way toward meeting your daily manganese need for the day. Black tea, which has 0.5 milligrams of manganese per cup, outperforms brewed coffee, which contains 0.1 milligrams per cup.
13. Potatoes
It is important to remember that a medium-cooked potato has 0.3 grams of manganese, therefore eat it with the skin on. Potato skins include larger quantities of fiber, iron, and vitamins C and B6 than the inside flesh of the potato, which accounts for a large portion of the potato's manganese content.
