5 Advantages to Your Health Found in Manganese Consumption

5 Advantages to Your Health Found in Manganese Consumption

Alright, let's talk about Manganese - a vital mineral often overlooked compared to its similar-sounding cousin, Magnesium. Despite its under-the-radar status, Manganese is just as crucial for maintaining good health. It helps in processing carbs, fats, and creating hormones for your body.

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Manganese is essential for healthy bones, connective tissue, blood clotting, and nerve function. It also helps keep inflammation in check. Your body stores Manganese in places like your bones, brain, kidneys, liver, and pancreas.

"You don't need much Manganese, but skipping out on enough can lead to a few health hiccups," says registered dietitian Maxine Smith, RD, LD. Conditions linked to Manganese deficiency might include skin rashes and mood changes, but more research is needed to fully understand its effects on humans.

So, what is Manganese?

Minerals play a significant role in just about every process in your body. Manganese is a trace mineral, meaning you only need small amounts of it. Compared to macrominerals like Calcium, Magnesium, and Sodium, trace minerals are like the gravy to the main course – they still deliver a punch, but you don't need them in large quantities.

What does Manganese do for me?

Your body uses Manganese to maintain bone health, reproduce, build your immune system, create energy, and aid in blood clotting. Manganese's impact might be small, but it certainly packs a powerful punch.

Here are five awesome benefits of Manganese:

1. Reduces inflammation and chronic disease risk

Your body creates an antioxidant enzyme called superoxide dismutase (SOD) using Manganese. Going short on Manganese can leave you low in SOD, which means your cells take a beating from free radicals. SOD helps reduce inflammation throughout your body and is believed to ease joint inflammation pain.

Free radical damage can lead to various problems, including Alzheimer's, heart disease, aging prematurely, inflammatory, and chronic diseases – yikes! But don't worry, non-human studies suggest that SOD could help fight cancer cell growth and inflammation associated with:

• Autoimmune diseases.
• Inflammatory bowel disease.
• Psoriasis.

However, more research is needed to confirm whether these benefits apply to humans.

2. Boosts brain health

Your brain relies on Manganese to help nerve cells communicate with each other. A review of several studies about Manganese and the brain shows this trace mineral can even improve brain function.

If you don’t get enough Manganese from your diet, you may have a higher risk of mental illness, learning disabilities, and seizures. The antioxidant action of Manganese in the form of SOD can also protect brain cells from damage caused by free radicals.

But remember, not all Manganese is good for you. Certain chemicals contain Manganese. Inhaling these chemicals at work can lead to neurotoxicity, which messes with your nervous system. This neurotoxicity can cause a condition resembling Parkinson's disease and other brain-related issues.

"Don't worry, these effects aren't a concern when you get Manganese from your diet," assures Smith. "Still, it's essential not to overdo it with Manganese supplements since some studies suggest too much could interfere with thyroid hormone production."

3. Speeds up wound healing

When you're injured, your body produces collagen to help you heal. Collagen is a protein that provides structure and strength to various tissues, including bones, ligaments, muscles, and skin. Your body needs Manganese to create an amino acid called proline, which it uses to create collagen.

One study even suggests that applying a dressing containing Calcium, Manganese, and Zinc to serious wounds could speed up the healing process.

4. Improves bone health

Manganese supports the growth and maintenance of healthy bones. As we get older, especially women, we're at a higher risk of osteoporosis. According to a research overview, taking supplements containing Boron, Calcium, Copper, Vitamin D, and Manganese may help improve bone density, prevent bone loss, and aid in protecting against osteoporosis.

5. Supports nutrient metabolism

Your body needs to properly digest food to extract the goodness from the nutrients it contains. Manganese, being a vital component of enzymes, comes in handy here. "Enzymes are specialized proteins that boost certain chemical reactions in your body," says Smith.

Your body needs Manganese to create or activate enzymes essential for breaking down and utilizing macronutrients like amino acids, proteins, carbs, cholesterol, and glucose. Manganese also plays a key role in the chemical processes that help your body utilize nutrients and vitamins like Choline, Thiamine, Vitamin C, and Vitamin E.

How much Manganese do I need?

The recommended amount of Manganese for adults who are not pregnant or lactating is between 1.8 to 2.3 milligrams per day, according to the National Institutes of Health (NIH).

"Just remember, Manganese isn't a macromineral like Calcium, Magnesium, or Sodium; we don't need large quantities, and too much can be harmful," Smith emphasizes.

Can I take Manganese every day?

Most people can meet their daily Manganese needs through a balanced diet. Manganese deficiency is rare, and you probably don't need Manganese supplements, she adds. If you suspect you have a deficiency or think you need more Manganese, consult your healthcare provider before starting any supplement regimen.

What foods contain Manganese?

Many foods contain small amounts of Manganese, with a balanced diet providing all the Manganese you need. Foods rich in Manganese include:

1. Leafy greens like kale and spinach.
2. Legumes like chickpeas, kidney beans, lentils, and soybeans.
3. Nuts like peanuts, hazelnuts, and pecans.
4. Shellfish like clams, oysters, and mussels.
5. Whole grains like whole wheat bread, brown rice, and oats.
6. Pineapple and other tropical fruits.

So, there you have it – Manganese may fly under the radar, but it's an essential trace mineral that does a whole lot for your overall health. Don't overlook it!

1. Manganese contributes to maintaining health-and-wellness, particularly in the aspect of mental-health as it aids in nerve function and brain health.
2. A balanced diet rich in foods like leafy greens, nuts, shellfish, and whole grains can provide essential Manganese for good nutrition.
3. Manganese plays a crucial role in skin-care, as it aids incollagen synthesis, contributing to wound healing and improving bone health.
4. In the realm of science, Manganese is used to create superoxide dismutase (SOD), an antioxidant enzyme that reduces inflammation and lowers the risk of chronic diseases.
5. For men's-health, it's been suggested that Manganese deficiency might increase the risk of mental illness and learning disabilities. CBD, a compound that's been linked to mental health benefits, may interact with Manganese, so proper monitoring is advised.

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