Manganese is an essential trace mineral that plays a crucial role in several physiological processes in the human body. Here are some of the benefits of manganese:
- Antioxidant properties: Manganese is a powerful antioxidant that helps to protect the body against oxidative stress. It helps to neutralize free radicals and reduce cellular damage caused by them.
- Bone health: Manganese is important for maintaining healthy bones. It plays a role in the production of collagen, a protein that is essential for bone health. Manganese also helps to promote the absorption of calcium and other minerals that are necessary for strong bones.
- Blood sugar regulation: Manganese is involved in the metabolism of carbohydrates, which can help to regulate blood sugar levels. It also helps to support the production of insulin, a hormone that regulates blood sugar levels.
- Brain function: Manganese is involved in several processes that are essential for brain function. It helps to regulate neurotransmitters, which are chemicals that transmit signals in the brain. Manganese also plays a role in the production of energy in brain cells.
- Wound healing: Manganese is involved in the production of collagen, which is necessary for wound healing. It also helps to support the immune system, which can help to fight off infections that can delay the healing process.
- Thyroid function: Manganese is important for the production of thyroid hormones, which are essential for maintaining a healthy metabolism.
- Joint health: Manganese is important for maintaining healthy joints. It plays a role in the production of cartilage, a type of connective tissue that is essential for joint health.
- Digestive health: Manganese is involved in the metabolism of carbohydrates and fats, which can help to support digestive health. It also helps to support the production of digestive enzymes, which can improve nutrient absorption.
The recommended daily intake of manganese for adults is 1.8-2.3 mg/day. While manganese is important for overall health, it is important to not exceed the recommended daily intake, as high levels of manganese can be toxic.
A deficiency of Manganese can cause
Manganese is an essential mineral that is necessary for many physiological processes in the human body. A deficiency in manganese can lead to several health problems. Here are 20 diseases that can be caused due to a deficiency of manganese:
- Osteoporosis: Manganese is important for the formation and maintenance of healthy bones. A deficiency in manganese can lead to a loss of bone density and an increased risk of osteoporosis.
- Arthritis: Manganese is important for the production of connective tissue, including cartilage. A deficiency in manganese can lead to a breakdown of cartilage and an increased risk of arthritis.
- Epilepsy: Manganese is involved in the regulation of neurotransmitters, which are chemicals that transmit signals in the brain. A deficiency in manganese can lead to imbalances in neurotransmitters, which can increase the risk of seizures.
- Diabetes: Manganese is involved in the metabolism of carbohydrates, which can help to regulate blood sugar levels. A deficiency in manganese can lead to insulin resistance and an increased risk of diabetes.
- Parkinson’s disease: Manganese is involved in the production of dopamine, a neurotransmitter that is essential for motor function. A deficiency in manganese can lead to a decreased production of dopamine and an increased risk of Parkinson’s disease.
- Asthma: Manganese is involved in the production of enzymes that help to regulate inflammation in the lungs. A deficiency in manganese can lead to increased inflammation and an increased risk of asthma.
- Sickle cell anemia: Manganese is involved in the production of hemoglobin, a protein that carries oxygen in the blood. A deficiency in manganese can lead to a decreased production of hemoglobin and an increased risk of sickle cell anemia.
- Atherosclerosis: Manganese is involved in the metabolism of cholesterol and the production of antioxidants, which can help to protect against the development of atherosclerosis. A deficiency in manganese can increase the risk of atherosclerosis.
- Infertility: Manganese is involved in the production of sex hormones and the regulation of the menstrual cycle. A deficiency in manganese can lead to hormonal imbalances and an increased risk of infertility.
- Thyroid dysfunction: Manganese is important for the production of thyroid hormones, which are essential for maintaining a healthy metabolism. A deficiency in manganese can lead to a decreased production of thyroid hormones and an increased risk of thyroid dysfunction.
- Anemia: Manganese is involved in the production of hemoglobin, a protein that carries oxygen in the blood. A deficiency in manganese can lead to a decreased production of hemoglobin and an increased risk of anemia.
- Dermatitis: Manganese is involved in the production of collagen, which is important for skin health. A deficiency in manganese can lead to a loss of collagen and an increased risk of dermatitis.
- Infected wounds: Manganese is involved in the production of collagen, which is necessary for wound healing. A deficiency in manganese can lead to delayed wound healing and an increased risk of infected wounds.
- Hearing loss: Manganese is involved in the production of enzymes that help to protect against oxidative stress in the ears. A deficiency in manganese can increase the risk of hearing loss.
- Cognitive dysfunction: Manganese is involved in several processes that are essential for brain function. A deficiency in manganese can lead to imbalances in neurotransmitters, which can lead to cognitive dysfunction.
- Seborrheic dermatitis: Manganese is involved in the production of sebum, a natural oil that helps to moisturize the skin. A deficiency in manganese can lead to a loss of sebum and an increased risk of seborrheic dermatitis.
- Glaucoma: Manganese is involved in the production of enzymes that help to protect against oxidative
Rich Source of Oil Per Serving
Here are 10 oils that are rich sources of manganese along with their caloric content per serving of 50 grams:
| Oil | Manganese Content | Calories per Serving (50g) |
|---|---|---|
| Rice Bran Oil | 0.8 mg | 220 kcal |
| Pecan Oil | 0.8 mg | 450 kcal |
| Walnut Oil | 0.8 mg | 420 kcal |
| Macadamia Nut Oil | 0.8 mg | 450 kcal |
| Pine Nut Oil | 0.8 mg | 440 kcal |
| Sesame Oil | 0.6 mg | 410 kcal |
| Olive Oil | 0.4 mg | 420 kcal |
| Soybean Oil | 0.4 mg | 420 kcal |
| Canola Oil | 0.4 mg | 460 kcal |
| Sunflower Oil | 0.4 mg | 450 kcal |
Rich Source of Vegetables Per Serving
Here are 20 vegetables that are rich sources of manganese along with their caloric content per serving of 50 grams:
| Vegetable | Manganese Content | Calories per Serving (50g) |
|---|---|---|
| Spinach | 0.3 mg | 10 kcal |
| Beet Greens | 0.3 mg | 10 kcal |
| Swiss Chard | 0.3 mg | 10 kcal |
| Collard Greens | 0.3 mg | 10 kcal |
| Kale | 0.2 mg | 10 kcal |
| Mustard Greens | 0.2 mg | 10 kcal |
| Broccoli | 0.2 mg | 10 kcal |
| Green Beans | 0.2 mg | 10 kcal |
| Brussels Sprouts | 0.2 mg | 10 kcal |
| Okra | 0.2 mg | 10 kcal |
| Peas | 0.2 mg | 30 kcal |
| Sweet Potato | 0.2 mg | 25 kcal |
| Winter Squash | 0.2 mg | 15 kcal |
| Pumpkin | 0.2 mg | 15 kcal |
| Lima Beans | 0.2 mg | 30 kcal |
| Asparagus | 0.2 mg | 10 kcal |
| Artichoke | 0.2 mg | 25 kcal |
| Carrots | 0.1 mg | 15 kcal |
| Cauliflower | 0.1 mg | 10 kcal |
| Cabbage | 0.1 mg | 10 kcal |
Rich Source of fruits Per Serving
Here are 20 fruits that are rich sources of manganese along with their caloric content per serving of 50 grams:
| Fruit | Manganese Content | Calories per Serving (50g) |
|---|---|---|
| Pineapple | 0.8 mg | 25 kcal |
| Pomegranate | 0.4 mg | 35 kcal |
| Guava | 0.2 mg | 25 kcal |
| Kiwi | 0.1 mg | 30 kcal |
| Blackberries | 0.1 mg | 20 kcal |
| Raspberries | 0.1 mg | 20 kcal |
| Cranberries | 0.1 mg | 15 kcal |
| Gooseberries | 0.1 mg | 25 kcal |
| Blueberries | 0.1 mg | 25 kcal |
| Strawberries | 0.1 mg | 15 kcal |
| Mango | 0.1 mg | 30 kcal |
| Grapefruit | 0.1 mg | 20 kcal |
| Apricot | 0.1 mg | 20 kcal |
| Cantaloupe | 0.1 mg | 20 kcal |
| Watermelon | 0.1 mg | 15 kcal |
| Orange | 0.1 mg | 20 kcal |
| Peach | 0.1 mg | 20 kcal |
| Plum | 0.1 mg | 20 kcal |
| Lemon | 0.1 mg | 10 kcal |
| Tomato | 0.1 mg | 10 kcal |
Rich Source of Herbs Per Serving
Here are 20 medical herbs that are rich sources of manganese along with their caloric content per serving of 50 grams:
| Herb | Manganese Content | Calories per Serving (50g) |
|---|---|---|
| Ginger Root | 0.6 mg | 25 kcal |
| Cinnamon | 0.5 mg | 170 kcal |
| Turmeric | 0.5 mg | 30 kcal |
| Fenugreek | 0.3 mg | 30 kcal |
| Black Pepper | 0.3 mg | 60 kcal |
| Oregano | 0.2 mg | 25 kcal |
| Thyme | 0.2 mg | 25 kcal |
| Rosemary | 0.2 mg | 25 kcal |
| Basil | 0.2 mg | 25 kcal |
| Sage | 0.2 mg | 25 kcal |
| Dill | 0.2 mg | 25 kcal |
| Parsley | 0.2 mg | 25 kcal |
| Bay Leaves | 0.1 mg | 25 kcal |
| Marjoram | 0.1 mg | 25 kcal |
| Chives | 0.1 mg | 15 kcal |
| Mint | 0.1 mg | 25 kcal |
| Tarragon | 0.1 mg | 25 kcal |
| Fennel | 0.1 mg | 25 kcal |
| Lemon Balm | 0.1 mg | 25 kcal |
| Nettle | 0.1 mg | 20 kcal |
Daily Consumption Chart
Here is a chart showing the recommended daily intake of manganese for different age groups and genders:
| Age/Gender | Manganese RDA |
|---|---|
| Infants (0-6 months) | 0.003 mg |
| Infants (7-12 months) | 0.6 mg |
| Children (1-3 years) | 1.2 mg |
| Children (4-8 years) | 1.5 mg |
| Children (9-13 years) | 1.9 mg |
| Males (14+ years) | 2.3 mg |
| Females (14+ years) | 1.8 mg |
| Pregnant Women | 2.0 mg |
| Lactating Women | 2.6 mg |
Side effects of the overdose
While manganese is an essential mineral that is necessary for various bodily functions, excessive intake or exposure to high levels of manganese can lead to side effects. Here are some potential side effects of manganese overdose:
- Neurological problems: High levels of manganese can cause neurological symptoms such as tremors, muscle rigidity, and difficulty with balance and coordination.
- Respiratory problems: Inhalation of high levels of manganese can lead to respiratory problems such as coughing, wheezing, and shortness of breath.
- Gastrointestinal issues: Manganese overdose can cause gastrointestinal issues such as nausea, vomiting, and diarrhea.
- Liver damage: High levels of manganese can cause damage to the liver and impair its ability to function properly.
- Reproductive issues: Overexposure to manganese can cause reproductive issues such as reduced fertility and decreased libido.
- Skin problems: Excessive intake of manganese can lead to skin problems such as rashes and dermatitis.
It is important to note that the specific side effects of manganese overdose can vary depending on factors such as the individual’s age, sex, and overall health status, as well as the amount and duration of exposure. If you suspect you may have overdosed on manganese, it is important to seek medical attention immediately.
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