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Minerals
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M A N G A N E S E
Manganese is a trace mineral required for the normal functioning of your brain, nervous system and many of your body’s enzyme systems.
Daily recommended is:
1.8 mg women; UL 11mg
2.3 mg men; UL 11mg
Manganese is involved in amino acid, carbohydrate, glucose, and cholesterol metabolism; reactive oxygen species scavenging; bone formation,reproduction; and immune system response. Additionally, it supports bone mineral density by combining with zinc, calcium, and copper.
Manganese produces proline; an amino acid which is necessary for collagen formation and wound healing in human skin cells.
Its' role in collagen production makes this mineral important for everyday skin health.
The body maintains stable tissue manganese concentrations through regulatory control of manganese absorption and excretion. A body has 10 to 20mg of manganese, with up to 40% in bone. The pancreas, liver, kidney, and brain, also contain manganese.
Most absorbed manganese is excreted in the bile through feces; and a small amount is reabsorbed; while little is excreted in urine.
Normal whole blood concentrations of manganese range from 4 to 15 mcg/L.
Foods
It is generously found in vegetables, bran, beans, grain products and certain fruits. However, dairy products and meat contain little amounts of manganese.
In legumes, cooking does not appear to lead to much or any loss of manganese.
Foods containing manganese: mussels, oysters, grain breads(whole wheat), nuts, soybeans, brown rice, leafy vegetables; peppers - red, green, yellow.
Coffee - tea(black&green), spices, water, sweet potato, pineapple, dried apricots, quinoa, oatmeal.
Per Servings:
mussels 5 mg per 3oz
oysters 1 mg 3 oz
hazelnut; dry roasted 1oz 1.6 mg
brown rice 1/2 cup 1.1 mg
chikpeas 1 cup 1.8 mg
spinach; cooked 1cup 1.6 mg
kale raw 1 cup .5mg
pineapple 1/2 cup diced .8mg
raspberries 1/2 cup .4mg
Manganese deficiency is uncommon in humans, and symptoms and signs of deficiency to date are not established.
Toxicity with manganese has not been firmly established.
Iron deficiency can increase manganese absorption and consequently, can exacerbate symptoms of manganese toxicity.
Since manganese is considered a heavy metal; over consumption is dangerous; same as zinc, copper, selenium and iron.
Calcium and magnesium also can compete with manganese for absorption. A diet very rich in magnesium or calcium may affect manganese absorption.
Research
Research to date has not determined whether there is any correlation with manganese and bone mineral density, or osteoporosis.
Goto: Vitamins and Minerals
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