Minerals Guide – MANGANESE

BROWN RICE. Photo by Christopher Alvarenga on Unsplash

Manganese-rich Foods

Manganese is an essential mineral that plays a vital role in many bodily functions, including bone development, wound healing, and metabolism. While manganese is found in various foods, some are pretty good manganese-rich foods. Described below are five delicious and nutritious options to consider adding to your diet.

The Role of Manganese in the Body

Manganese is not only an important mineral, but an antioxidant, too. It participates in many metabolic functions. These include the production of:

Amino acids – simple organic compounds containing a carboxyl (COOH) and an amino (NH₂) group. Amino acids are chief building blocks of proteins and enzymes.
Blood clotting factors – also called coagulation factors, blood clotting factors are blood proteins that assist in blood clotting to stop bleeding when you get a nasty cut or other blood-drawing injuries to stop the injured bleeding to death.
Carbohydrates – are organic compounds containing carbon, hydrogen, and oxygen. Examples are sugars (monosaccharides, like glucose and fructose, and disaccharides, such as the common table sugar sucrose). Large carbohydrates are polysaccharides, such as starch (found in potatoes) and cellulose, the structural material of plants. Carbohydrates are the main energy storage compounds for animals, hence why we need manganese-rich foods.
Cholesterol – is a sterol (steroid + alcohol) found in most body tissues. Cholesterol and its derivatives are central constituents of cell membranes and precursors of other steroid compounds. Bad cholesterol, called low-density lipoprotein, LDL, is associated with heart disease.
Brain transmitters – these are chemical messengers (neurotransmitters) that carry chemical signals from one neuron (nerve cell) to another. The most important ones are glutamate and GABA ( Gamma-aminobutyric acid), excitatory and inhibitory neurotransmitters, respectively. Other neuromodulators include dopamine, serotonin, norepinephrine, and acetylcholine.
Sex hormones – the hormones estrogen (female) and testosterone (male). Hormones are regulatory substances that stimulate specific cells or tissues to activate. They have extensive effects on the body, affecting sexual function, the brain, bones, and blood vessels. So, it’s a good idea to have a diet of manganese-rich foods.

Why Manganese is Essential

Manganese is essential for growth and development, especially for cartilage and collagen synthesis. It’s also needed for healthy bones. Indeed, people living with osteoporosis have been found to have magnesium levels FOUR times lower than those with normal bones. It also activates enzymes and is essential for the formation of the enzyme superoxide dismutase – a potent antioxidant that neutralizes damaging free radicals.

Manganese Deficiency

Scientists are still determining the significance of manganese deficiency apart from its link with osteoporosis. But they have some clues. For example, it looks like manganese deficiency may be behind the following problems:

Reddening of black hair – Manganese deficiency in people having mixed diets is very rare. However, symptoms thought to be associated with manganese deficiency are depressed growth of hair and nails and reddening of black hair. [1]
Skin scales – Sodium, potassium, calcium, magnesium, chloride, phosphorus, zinc, selenium, molybdenum, chromium, copper, iodine, iron, manganese, and fluorine are required in our diets. Mineral deficiency results from not eating the right foods or poor digestion or absorption. Manganese deficiency is linked with the scaling of the skin. [2]
Poor growth of hair and nails – Skin and nail changes are important indicators for diagnosing underlying nutritional deficiencies. Inadequate manganese consumption seems to be linked with poor conditions and the growth of hair and nails. [3]
Disc and cartilage problems – Manganese is linked to normal skeletal development and appears to be related to its role in proteoglycan biosynthesis. Manganese deficiency reduces the levels of cartilage proteoglycans. [4]
Poor blood clotting – Manganese has been found to play a role in blood clotting and hemostasis in conjunction with vitamin K. So, a deficit of this mineral in the diet could lead to low platelet formation. However, that will fail to reduce blood loss following a cut injury. [5]
Glucose intolerance – Dietary manganese deficiency can result in weakened insulin secretion, producing impaired carbohydrate metabolism and hence glucose intolerance. [6]
Reduced fertility – Studies indicate that a diet low in manganese could increase the risk of the failure of ovaries to release an egg during a menstrual cycle. That will most certainly impact a woman’s fertility. Having a balanced diet will prevent this.
Poor memory – Together with magnesium, manganese plays a central role in brain development and the building of glutathione, the principal antioxidant in the brain needed for good cognitive function.

Known Manganese-rich Foods

WHEAT GRAIN: image by Anja (Pixabay)

Foods containing manganese include:

Black tea: 1 mg per cup. Tea drinking, especially in Britain, is a significant source of dietary manganese, and intakes commonly exceed the RDA. Big tea drinkers may even exceed the upper limits of 10-11 mg per day. So, amazingly, a cup of tea is one of the manganese-rich foods.
Toasted wheat germ: 20 mg per 100 g. Wheat germ is the embryo of a wheat kernel (germ). Refined wheat products have the germ removed to extend the flour’s shelf-life. That’s why it’s so much more nutritious to eat whole grains – they are packed with vitamins and minerals, and wheat germ has an impressive load of manganese, coming top of the list for manganese-rich foods. Processing whole grains scrub them of their manganese content, which is another reason why processed foods are not good for you.
Mussels: 6.8 mg per 100 g. Clams, oysters, and especially mussels are pretty rich in manganese. So, these are good manganese-rich foods.
Tofu: 1.2 mg per 100 g. Tofu is condensed soy milk pressed into blocks of varying rigidity. It’s a nutrient-dense food high in protein, amino acids, and a good amount of manganese.
Pine nuts: 8.8 mg per 100g. Pine nuts contain reasonable amounts of minerals such as manganese, potassium, calcium, iron, magnesium, zinc, and selenium. With nearly 9 mg per 100 g, pine nuts are the second-best manganese-rich foods. According to the Harvard School of Public Health, regular nut eaters are less likely to have heart attacks than those who don’t eat nuts.
Spinach is a leafy green vegetable that is not only rich in manganese but also in other essential nutrients like iron, calcium, and vitamin K. One cup of cooked spinach contains approximately 0.8 mg of manganese, which is about 40% of the recommended daily intake for adults of 4 mg. Spinach can be enjoyed raw in salads or cooked in various dishes, such as omelets, soups, and stir-fries.
Pineapple is a tropical fruit that is not only delicious but also a great source of manganese. One cup of fresh pineapple chunks contains approximately 1.5 mg of manganese, which is about 75% of the recommended daily intake for adults. Pineapple slices can be enjoyed individually as a snack or added to smoothies, salads, and desserts for a sweet and tangy flavor.
Brown rice is an excellent source of manganese, with one cup cooked containing approximately 1.8 mg of the mineral. This makes up about 90% of the recommended daily intake for adults. Brown rice is also a good source of fiber and complex carbohydrates, making it a healthy and filling addition to any meal. Try swapping white rice for brown rice in your favorite dishes or using it as a base for grain bowls and salads.
Almonds are not only a tasty snack, but they are also a great source of manganese. Just one ounce of almonds contains approximately 0.6 mg of manganese, which is about 30% of the recommended daily intake for adults. Almonds are also high in healthy fats, protein, and fiber, making them a great addition to your diet. Try adding almonds to your morning oatmeal or yogurt, or enjoy them as a midday snack.
Black beans are not only a great source of protein and fiber, but they are also packed with manganese. Just one cup of cooked black beans contains approximately 0.5 mg of manganese, which is about 25% of the recommended daily intake for adults. Black beans are also versatile and can be added to salads, soups or used as a filling for tacos or burritos. Try incorporating black beans into your meals for a nutrient boost.

And the Winner is:

Wheat Germ

If you really want a manganese boost, have some toasted wheatgerm, which comes in at 22.55 mg per 100g.

Sizzling Minerals

The TRC test results on a Sizzling Minerals sample show that each wafer contains 1.95 mg of manganese, or fractionally under half the estimated RDA of 4 mg. Around 2010, the European Union busybodies set the EU RDA to 2 mg. However, researchers suggested that up to 7 mg are needed for optimum bone health. So after that, the upper safe level for long-term manganese supplementation, taking account of average dietary intakes, was set at 4 mg.

So, if you don’t like the above foods, you can get half your manganese recommended daily requirement with this refreshing fizzy drink – plus at least another 74 minerals!