Manganese, have you ever heard of it? Manganese is small but nice, because even though you don’t need a lot of this mineral, it is essential to your health. It plays a role in important functions in your body. Here you can read everything you need to know about manganese.
What is manganese?
Manganese is an essential trace element: a mineral that your body only needs a small amount of. Manganese is essential for health because it is involved in the processing of carbohydrates, proteins and fats by enzymes. In addition, manganese acts as an antioxidant, protecting our cells from harmful external influences.
What does manganese do in your body?
Manganese has some Scientifically proven health benefits. We’ve listed them for you:
- Manganese contributes to the formation of connective tissue
- Manganese is beneficial for cartilage
- It enhances energy metabolism
- Helps protect healthy cells and tissues
- Manganese plays a role in bone formation
What does manganese do in food?
Our body cannot produce manganese itself, so we must obtain this mineral through our meals. Your body absorbs less than ten percent of the manganese in food. That may not seem like a lot, but don’t worry! If you eat a healthy, varied diet, you will get enough manganese.
But what does manganese contain? The mineral is mainly found in whole wheat bread, whole grain products, nuts, legumes, vegetables and fruits. There are also many supplements that contain manganese. For example, it is often added to multivitamins, antioxidant preparations, and nutritional supplements for bones and joints. Manganese supplements without other added vitamins and minerals are not common.
Is manganese good for joints?
Manganese is beneficial for connective tissue in bones and cartilage. Cartilage is an important part of your joints and is found at the ends of your bones. It is a kind of cushion between the ends of the bones and ensures that they can move smoothly. Manganese contributes to the normal formation of connective tissue in bones and cartilage.
What is manganese deficiency?
Manganese deficiency does not occur in people who are healthy and eat enough. The Health Board recommends about 3 milligrams of manganese per day for adults. There is little clear evidence of this amount. So, look at 3 milligrams as a guideline for roughly what you need, not as a goal.
Symptoms of manganese deficiency:
Little is known about the symptoms of manganese deficiency. In a pilot study where people followed a low-manganese diet, researchers observed skin problems. In laboratory animals, they also discovered brain and skeletal problems due to manganese deficiency.
Is too much manganese harmful?
Manganese is a natural element that the body needs. You only need a small amount. If you consume too much manganese through food or supplements, you may experience unpleasant side effects. Fortunately, this rarely happens.
Side effects of too much manganese:
- Motor complaints
- Psychological complaints
Manganese has a function not only in your body, but also outside of it. It is also used as a mineral in steel production, batteries, agriculture, as a nutrients, and in the production of paint and glass. This is important to know because long-term exposure to manganese can lead to damage to the nervous system. For example, if you inhale a lot of manganese dust and fumes due to a certain occupation.
sources: IVG, Nutrition center
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