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Manganese - Benefits, Deficiency Symptoms And Food Sources

What is Manganese?

Manganese, also called the "brain mineral," is important in the utilization of all mental facilities/functions. It aids memory and other brain and nerve facultie. Our bodies store about 10 mg of manganese in the bones, liver, kidneys and pancreas. Minute quantities of manganese are needed for protein and fat metabolism, healthy nerves, a healthy immune system, and blood sugar regulation.

Manganese is used in bone formation, muscle coordination, nervous system function and is involved in several enzyme reactions. It is also used, along with vitamin K , to promote blood clotting.

Uses and Benefits of Manganese

Manganese is essential for people with iron-deficiency anemia and is needed for the utilization of vitamin B1 (thiamine) and vitamin E. Manganese works well with the B­complex vitamins to give an overall feeling of well-being. It aids in the formation of mother's milk and is a key element in the production of enzymes needed to oxidize fats and to metabolize purines, including the antioxidant enzyme super oxide dismutase (SOD). Manganese is used in energy production and is required for normal bone growth and for reproduction. In addition, it is used in the formation of cartilage and synovial (lubricating) fluid of the joints. It is also necessary for the synthesis of bone.

Recommended Dosage of Manganese

The Recommended Daily Allowance for Manganese are :-

• Adults - 3 mg.
• Children - 2 mg.

Deficiency Symptoms of Manganese.

A deficiency of manganese (which is extremely rare) may lead to atherosclerosis, confusion, convulsions, eye problems, hearing problems, heart disorders, high cholesterol levels, hypertension, irritability, memory loss, muscle contractions, pancreatic damage, profuse perspiration, rapid pulse, tooth-grinding, tremors, and a tendency toward breast ailments.

Rich Food Sources of Manganese

The largest quantities of manganese are found in avocados, nuts and seeds, seaweed, and whole grains. This mineral may also be found in blueberries, egg yolks, legumes, dried peas, pineapples, and green leafy vegetables.

Herbs that contain manganese include alfalfa, burdock root, catnip, chamomile, chickweed, dandelion, eyebright, fennel seed, fenugreek, ginseng, hops, horsetail, lemongrass, mullein, parsley, peppermint, raspberry, red clover, rose hips, wild yam, yarrow, and yellow dock.

Cautions

An excess of manganese interferes with iron absorption, which can lead to iron-deficiency anemia. It can also cause delusions, insomnia, depression and impotence.