What is Manganese?
Manganese is a trace mineral necessary for the activation of body enzymes involved in the digestion and utilization of food and nutrients. Aside from
Manganese is a trace mineral that is vital to life. The human body contains about 15 to 20 milligrams of it. Most of it is found in the bones, with the rest distributed throughout the body in tissues like the pancreas, kidneys, liver, adrenal glands and pituitary glands.
Manganese aids in the formation of connective tissue, bones, blood-clotting factors, and sex hormones and plays a role in, calcium absorption, and blood sugar regulation. It also supports the immune system, and is involved in the production of cellular energy, reproduction. Manganese is helps activate key enzymes in protein and energy metabolism the formation of collagen, cholesterol fatty acid synthesis DNA and RNA production. Manganese is a component of the antioxidant enzyme manganese superoxide dismutase (MnSOD). Antioxidants such as MnSOD can neutralize free radicals and may reduce or even help prevent some of the damage they cause. Closely associated with copper and zinc, manganese also participates directly in the photosynthetic creation of oxygen from water.
Manganese Food Sources
Foods high in manganese • dark green leafy vegetables (broccoli, chard, collard greens, kale, mustard greens, romaine lettuce, spinach) • avocados• pineapple • raspberries • nuts (almonds, peanuts, pecans, walnuts).
Other manganese food sources include • bananas, blueberries, figs, grapes, kiwifruit, strawberries • blackstrap molasses • maple syrup • black pepper, cinnamon, cloves, coriander seeds, garlic, peppermint, thyme, turmeric •egg yolks • beets, carrots, sweet potato • asparagus • celery • leeks •summer squash • seaweed • legumes (black beans, chickpeas (garbanzo beans), dried peas, green beans, pinto beans, lima beans, navy beans) •soybeans and soybean products like tofu and tempeh • whole grains (oats, brown rice, rye, whole wheat, quinoa, barley, spelt).
What is Manganese Used For?
Several forms of manganese are found in supplements, including manganese gluconate, manganese sulfate, manganese ascorbate, and amino acid chelates of manganese (aspartate, picolinate, fumarate, malate, succinate, citrate, and amino acid chelate).
Taking vitamins and minerals in their correct balance is vital to the proper functioning of all vitamins. They work synergistically, which means that the effectiveness of any one nutrient requires, or is enhanced, sometimes dramatically, by the presence of certain other nutrients.
For this reason, if you are looking to take supplements for maintenance of optimal health, the recommended approach is to take a multi-vitamin that has the proper balance of all the necessary nutrients your body needs.
Keep in mind, however, that while mineral supplements are useful to plug nutritional gaps that are almost inevitable in modern diets, and to ensure we get optimal...