Manganese – food, benefits, what it is for and how to use it!

One of the main trace elements in our body is manganese . It is an essential element for the proper development and functioning of our body. It is known that iron is necessary for the growth of newborns and is related to bone formation, tissue development and blood clotting, insulin functions, cholesterol synthesis and as an activator of various enzymes.

What is manganese?

Manganese is an essential mineral, found in our body (hence its consumption requirements are not very high, in fact), and thus it is distributed in a wide variety of foods of plant origin .

In fact, our body contains between 10 and 20 mg, of which between 3 and 9 mg. they just come from the food. On the other hand, we tend to absorb around 45%, while our body eliminates around 5 mg. each day. It is characterized by being an essential chemical element for our organism. Its symbol is Mn and its atomic number 25.

What is manganese used for?

• It ensures the proper development of our bones, helping them to stay healthy.
• Activates certain enzymes.
• Involved in the synthesis of sex hormones. In fact, we find it present in female sex hormones.
• Involved in the correct use by our body of vitamin E and B1. Fundamental to assimilate these two vitamins.
• It actively participates in a wide range of organic reactions. Among them in the synthesis of fatty acids.
• Important in the production of cartilage.

Symptoms of Manganese Deficiency or Lack:

It appears that this mineral is more important for animals than for humans, since deficiency symptoms are rare in humans (diet is a sufficient contribution).

There are generally no deficits of this mineral in humans, as the body is able to maintain it well over time:

• Deficiency causes decreased glucose utilization in humans.
• Chickens develop a bone disease called perosis, due to the deficiency.
• It was also observed in animals the retardation of growth, birth defects and metabolism when they had this deficit.

Manganese-rich foods:

Health benefits of manganese:

1. Prevents cellular oxidative damage:

It is considered, like other nutrients, as a natural antioxidant, as it stimulates enzymatic activity, protecting cells from damage caused by free radicals.

2. Collaborates in the formation of bones:

Along with the enzyme glycosyl transferase, this nutrient contributes to the synthesis of proteoglycans, natural components necessary for the growth and formation of bone and cartilage in your body.

3. Regulates blood sugar levels:

Manganese plays an active role in glycemic control, stabilizing insulin synthesis and secretion. This is an excellent help to prevent diabetes .

4. Regulates fat metabolism:

It has the ability to activate several enzymes that participate in the processes of amino acid, carbohydrate and cholesterol metabolism. For example, it is essential in the metabolism of glutamine, the most abundant amino acid present in your body.

5. Improves vitamin absorption:

It stimulates the absorption of several vitamins, especially vitamin E , B1, C, biotin and choline .

6. Accelerates wound healing:

Manganese activates enzymes that participate in the formation of collagen in the skin, which is a great help in healing wounds or cuts that you may have. In addition, it increases blood clotting.

7. Regulates thyroid activity:

It is one of the minerals involved in the production of thyroid hormone and thyroxine, stimulating the proper functioning of the thyroid gland.

8. Stimulates the production of sex hormones:

It also has an active collaboration in the formation of sex hormones, both in men and women, which results in better health of your reproductive system.

9. Prevents Osteoporosis, Arthritis and Osteoarthritis:

Manganese consumption reduces bone and joint pain and inflammation and in turn improves bone mass.

10. Prevents infertility and reduces the symptoms of premenstrual syndrome:

The nutrient helps hormone regulation, naturally preventing infertility and reduces pain and changes in status during menstruation.

11. Prevents anemia and helps with weight loss:

Manganese helps store iron in the body to prevent low levels of this mineral and can cause anemia .

12. Maintains cognitive function:

The adequate amount of manganese in the body makes the neurons of the brain work in harmony. Its deficiency increases the chances of developing mental illness, changes in mood, learning ability and even epilepsy .

Manganese supplements:

Although the best way to consume it, as well as absorb it by your body, is through foods rich in its content, you can also supply the deficiencies of this mineral, through supplements. You can find manganese for sale in the form of dietary supplements such as:

• manganese gluconate
• manganese ascorbate
• manganese sulfate
• manganese chelate

Keep in mind that it is generally marketed as a single supplement or combined with other nutrients, in multivitamins. The dose to be consumed is indicated in the product leaflet.

Excess Manganese:

The toxicity of this mineral in food has not been well reported in humans. Toxic levels are a well-known hazard for people working in industrial jobs where manganese dust can be inhaled. This can cause nervous system effects similar to Parkinson’s disease , including tremors, difficulty walking, and facial twitching.

Side effects:

• Pulmonary embolism.
• bronchitis .
• Muscle weakness.
• Headaches .
• Insomnia .
• hallucinations .
• Parkinson.
• schizophrenia .
• depression .

Lung damage is due to accidentally inhaling manganese dust. It is necessary to avoid during its manipulation that this is spread by the permanence since it can seriously damage the respiratory system. It is common to find patients with manganese side effects who suffer from lung disease due to work related to extracting the mineral.

Although it is necessary to take the recommended daily dose, prolonged overdose can cause permanent damage to the body. This makes it essential to review the amounts to avoid both too much and too little of this nutrient , as both produce health loss.

Contraindications:

• Tuberculosis
• Pulmonary affections.

It should be mentioned that its administration in the form of a supplement or other forms should always be indicated by a doctor. In small doses, it is not harmful, but an excess of manganese produces side effects and adverse reactions.