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Benefits of Manganese

What is manganese? What are the health benefits of manganese? What happens if there is manganese deficiency?

Manganese is a Greek word that means magic. It is an element found in nature and is used mainly for industrial purposes. But dietary manganese is a trace element that is present in some foods that we eat. This nutrient is stored in certain parts of the body such as the bones, pancreas, liver, pituitary glands and kidneys.

Manganese combines and attached itself to several enzymes to aid in bodily functions. Some of the benefits of manganese are:

1. It aids and activates the process of digestion, formation of healthy red blood cells, fat and carbohydrate metabolism and many other important functions and processes.
   
   
   
2. It is a part of the enzyme and antioxidant Superoxide dismutase or SOD. One of its functions is to fight free radicals that are known to damage healthy cells. It also strengthens your immune system and lowers the risk of diseases.
   
   
   
3. One of the other benefits of manganese is it supports the proper functioning of your pituitary gland and nerves. Though it has not been scientifically proven, manganese deficiency is thought to be one of the reasons for Parkinson's disease, schizophrenia and epilepsy.
   
   
   
4. One of the reasons why manganese is stored in the bones is because it plays an important part in your bone health. A deficiency may lead to problems like joint pain, osteoporosis, inflammation and arthritis.
   
   
   
5. Manganese benefits also include promoting reproductive health for both male and females.

You can obtain this trace mineral from eating manganese rich foods like pumpkin seeds, pecan and macadamia nuts, cooked brown rice, plain oat cereals and pineapples. Manganese is also sold as a dietary supplement. The Food and Nutrition Board of the Institute of Medicine sets an adequate intake of 1.8mg of manganese a day for adult females who are over 19 years and 2.3 mg for males.

Here is a list of foods with manganese. The value is obtained from the USDA National Nutrient Database and is based on 100g of each type of food.

1. Almonds - 2.285mg
   
   
2. Apples - 0.035mg
   
   
3. Asparagus - 0 .158mg
   
   
4. Avocado - 0 .142mg
   
   
5. Bananas - 0.27mg
   
   
6. Beets - 0.329mg
   
   
7. Broccoli - 0 .210mg
   
   
8. Brewed tea - 0.219mg
   
   
9. Cabbage - 0.160mg
   
   
10. Canned mangosteen syrup - 0 .102mg
    
    
11. Canned sardine in tomato sauce - 0.206mg
    
    
12. Cashew nuts - 1.655mg
    
    
13. Celery - 0.103mg
    
    
14. Coconut water - 0.142mg
    
    
15. Cooked brown rice - 1.097mg
    
    
16. Dried squash and pumpkin seeds - 4.543mg
    
    
17. Ginger root - 0.229mg
    
    
18. Grapefruit - 0.013mg
    
    
19. Grapes - 0.071mg
    
    
20. Green dandelions - 0 .342mg
    
    
21. Guava - 0.15mg
    
    
22. Kale - 0.774mg
    
    
23. Lemon juice - 0 .008mg
    
    
24. Macadamia - 4.131mg
    
    
25. Papaya - 0.011mg
    
    
26. Pecans - 4.5mg
    
    
27. Pineapple - 0.927mg
    
    
28. Pistachios - 1.2mg
    
    
29. Plain oat cereals - 2.92mg
    
    
30. Pomegranate - 0 .119mg
    
    
31. Prune juice - 0 .151mg
    
    
32. Red tomatoes - 0 .114mg
    
    
33. Rice bran bread - 1.585mg
    
    
34. Rye bread - 0 .824mg
    
    
35. Soybean curd - 0 .889mg
    
    
36. Spinach - 0.639mg
    
    
37. Sweet cherries - 0.07mg
    
    
38. Walnuts - 3.414mg
    
    
39. Watermelon - 0.038mg
    
    
40. Yellow sweet corn - 0.163mg

Manganese toxicity may happen through long term inhalation. The people who are at risk are those who work and are exposed to the chemical in the process or production of manganese alloys. A syndrome called manganism was coined to describe the effect of manganese poisoning.

Some of the symptoms of manganism include feeling lethargic, tremors, impotence and loss of libido. A urine test and blood screening can determine if a person has been affected by manganese poisoning.