Manganese is an essential trace mineral and is essential for all the living organisms from a bacteria to human. At any point of time the human body consists of 12 milli grams of Manganese, this is stored in bones and tissues (especially in liver and kidneys). It is very importance for proper functioning of various enzymes.
Manganese – Dietary Sources
Whole grains – especially brown rice, beans, spinach, pineapple, soybeans, thyme, raspberries, strawberries, garlic, squash, eggplant, cloves, cinnamon, thyme and turmeric are very good sources of Manganese. However the amount of manganese present in these sources vary based on the soil in which they are cultivated. Manganese deficiency is very rare among people who consume these sources regularly.
Biological Functions of Manganese
Manganese is an essential trace mineral and like said before, it plays a key role in proper function if important enzymes. Some of the important biological functions of Manganese are:
- Numerous enzymes like oxidoreductases, transferases, hydrolases, lyases, isomerases, ligases, lectins, and integrins have manganese as a cofactor
- In the brain manganese is bound to manganese metalloproteins and aids in proper brain function
- Manganese plays an important role in the metabolism of carbohydrates, amino acids, and cholesterol
- Manganese aids in the formation of proper skeletal structure and the formation of collagen
Manganese – Deficiency
Manganese deficiency in humans can happen because of poor intake or due to other medical problems. It might also happen because of higher levels of Iron and Magnesium in our body. Manganese deficiency may also cause joint pain, inflammation, arthritis, bursitis, dermatitis, osteoporosis, schizophrenia, diabetes, and epilepsy to manganese deficiency.
Manganese – Requirements and supplements
The daily requirement of manganese for an adult is 2.3 mg/day. A slightly higher intake is nor harmful, however very high levels can be harmful and might result in Manganism. That might result in numerous neurological disorders. Brown rice and Wheat with wheat germ (unrefined and without milling) are extremely good source, if you replace you refined foods like polished rice, white bread, refined wheat flour with these two, then you need not worry about manganese deficiency.
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