Manganese is a trace mineral essential (of crucial importance) to ensuring a good state of health (growth, reproduction, wound healing, brain function and metabolism of sugars, insulin and cholesterol) and general well-being (both physical and mental).
• The mineral is stored mostly in bones but smaller amounts can be found throughout the body, in the pancreas, liver, kidneys, adrenal-glands (situated right above the kidneys) and pituitary gland (a hormone-producing gland found beneath the brain and behind the nose bridge).
• The human-body contains around 15-20 mg of manganese.
• Nausea
• Vomiting
• High blood sugar levels
• Skin rashes
• Acne
• Excessive Bone loss
• Low Cholesterol levels
• Dizziness
• Hearing loss and improper functioning of any of the sense organs
• Malabsorption problems
Note:
* Manganese works together with B-complex Vitamins to ensure a good state of health and general well-being. Both B-complex Vitamins and Manganese play an important part in fat and Carbohydrate Metabolism.
* Its rather sensitive to prolonged cooking techniques, thus large amounts can easily be lost if foods due to poor handling.
Health Benefits of Manganese
Anti-Aging
• Its crucial for the production of Collagen (a structural Protein) which promotes fast Wound healing and helps delay the onset of wrinkles by ensuring Skin structure and flexibility.
Foods & Bones
Bones
• It promotes Bone growth and prevents Bone loss. It contributes to healthy Bones as well as in converting macro-nutrients to Energy.
Foods & Bones
Digestive System
• It activates special enzymes necessary for proper digestion and synthesis of Carbohydrates, fatty acids and Cholesterol.
Foods & Digestive System
Energy
• Manganese ensures elevated Energy levels and efficiently contributes or aids in converting Proteins and fats to Energy, thus combating tiredness, low blood sugar levels and mood swings.
Foods & Energy
Immune System
• Its part of the superoxide dismutase enzyme (a sort of innate anti-oxidant protection of the body), hence it protects against free radical damage due to its potent anti-oxidant properties as it also helps activate superoxide dismutase (an important anti-oxidant enzyme) and stimulates immunity.
Foods & Immune System
Metabolism
• It supports Thyroid activity and promotes Thyroid Hormone production (thyroxine) activity. This supports Bone and nerve development and increase Metabolism.
• It helps the body metabolize nutrients such as Vitamins and Choline.
• It plays a crucial part in the synthesis of fatty acids and Cholesterol, maintains healthy blood sugar levels and supports the activity of the Thyroid Gland.
Foods & Metabolism
Reproductive Health
• Manganese is essential for human survival as it supports Reproductive function and maintain a healthy Reproductive System. A deficiency can lead to numerous health problems such as fertility problems.
• It can increase fertility and maintain a healthy Reproductive System, because it is involved in the formation of Reproductive Hormones. In addition to this, a good intake is recommended during Pregnancy and after birth to help with lactation.
Foods & Reproductive Health
Skin Health
• Its an essential trace mineral needed for healthy Skin, Bone, cartilage formation and glucose tolerance.
Foods & Skin Health
The Brain & Nervous System
• It maintains/improves Nervous System function and promotes the health of nerve cells, improves nerve-muscle coordination and nervous cells recovery and overall cognition.
• It also ensures the good functioning of the Nervous System (brain mineral).
Foods & Nervous System
Foods Rich in Manganese
* The Order (column-wise) is from the Highest Level of Manganese Concentration.
1)
Cloves
2)
Saffron
3)
Cardamom
4)
Chickpeas
5)
Turmeric
6)
Cinnamon
7)
Rice Bran
8)
Brown Rice
9)
Spelt
10)
Wheat Germ
11)
Black Pepper
12)
Wheat Bran
13)
Rye
14)
Buckwheat
15)
Parsley (Dried)
16)
Basil (Dried)
17)
Spinach
18)
Teff (Anjera)
19)
Pine Nuts
20)
Curry Powder
21)
Bay Leaves
22)
Tarragon
23)
Slippery Cabbage
24)
Hemp Seeds
25)
Celery Seeds
26)
Poppy Seeds
27)
Fireweed Leaves
28)
Fennel Seeds
29)
Coriander
30)
Hazelnuts
31)
Savory
32)
Marjoram (Dried)
33)
Lemongrass
34)
Oregano
35)
Oats
36)
Hickory Nuts
37)
Pumpkin Seeds
38)
Pineapple
39)
Tempeh
40)
Soybean
