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Manganese - Benefits, Deficiency Symptoms And Food Sources

What is Manganese?

The Manganese mineral is one of the families of trace minerals. In the human body it needs a small amount of it. However, Manganese is one of the more essential minerals which depends on different body structure and there requirmentas. The uses of mangeanes depents on two types, first is a micronutrient that you don't hear much about. But manganese, which has antioxidant, free-radical-fighting properties is very important for proper food digestion and for normal bone structure.

Uses and Benefits of Manganese

  1. The primary role of manganese is as a coenzyme in a variety of metabolic processes.
  2. It helps the body produce energy from foods, and it is also involved in thyroid function and bone formation.
  3. Manganese is involved in immune system function, and it can help to heal muscular strains and sprains.
  4. Aminopeptidases, which break down protein structure, is secreted by the intestinal mucosal cells for digestive purposes and utilizes manganese as the cofactor element of their structures.
  5. Manganese has also been found useful in controlling diabetes mellitus in some patients. Manganese supplementation can, in some cases, result in an overall decrease in blood sugar levels, concomitant with increase storage of glycogen in the liver.
  6. Manganese is also an essential cofactor of important enzymes active in the mitochondria, and in the synthesis of glycoprotein, which coat body cells and protect against invading viruses.

Deficiency Symptoms of Manganese

  1. Deficiency of manganese may result in paralysis, dizziness, ataxia and loss of hearing.
  2. Deficiency of manganese may also result in destructing the integrity of the skin, bone and menstrual cycle.
  3. Hip dislocations in Down's syndrome, osteoporosis, multiple sclerosis, acromegaly, and amyotrophic lateral sclerosis may also occur as a result of deficiency of manganese in body.
  4. Other deficiency symptoms are a disruption in normal growth patterns, reproductive problems, abnormal growth and development of the skeletal system, diminished ability to tolerate glucose and problems involving metabolism.

Recommended Dosage of Manganese

The daily amount of manganese for different ages of person is as follows:
  • Adults should have to taken 2.5 to 5 mg per day
  • Children above age 13 - 2.5 should have to taken 5 mg per day
  • Children between ages 10 to 13 should have to taken 2.18 mg per day
  • Children between ages 3 to 5 should have to taken 1.4 mg per day

Rich Food Sources of Manganese

Leafy vegetables, whole grains, nuts, pecans, almonds, peanuts, brown rice, whole wheat bread, pinto, Lima and navy beans, spinach, sweet potatoes, avocados, eggs and pineapple are all excellent sources of manganese. Dietary components that may adversely affect manganese absorption, retention or excretion include iron, phosphorus, phytates, and fiber, calcium, copper, and polyphenolic compounds. Other manganese sources include both green and black tea. However the tannins present in tea can impair the body's ability to fully absorb the manganese mineral.

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