Manganese Health Benefits - Every Nutrient

Manganese Health Benefits

Eating foods that are high in manganese can help to prevent conditions such as osteoporosis, diabetes, and epilepsy. Foods that are high in manganese include: green leafy vegetables, whole grains, nuts, and teas.

What is Manganese?

Manganese is an essential mineral that is also potentially Toxic.

Function of Manganese:

Trace amounts of manganese can be found in human tissue. It is mostly stored in the bones, liver, kidneys, and pancreas. Manganese plays an important role in a number of physiologic processes including: antioxidant function; metabolism of carbohydrates, amino acids, and cholesterol; bone development; wound healing; and nutrient interactions.

Deficiency of Manganese:

Manganese deficiency can contribute to infertility, bone malformation, weakness, and seizures. Manganese deficiency is rare and can be avoided by consuming more whole grains instead of refined grains. Whole grains are a major source of dietary manganese. Refined grains provide only half the amount of manganese contained in whole grains.

Note: A variety of medical conditions can lead to the symptoms mentioned above. Therefore, it is important to have a physician evaluate them so that appropriate medical care can be given.

Toxicity (Manganese Overdose):

Taking high doses of manganese can cause loss of appetite, headaches, leg cramps, muscle rigidity, tremors, convulsions, extreme irritability, acts of violence, and hallucinations. Industrial workers in steel mills and mines are prone to manganese toxicity because they may regularly inhale manganese vapors. Individuals who receive intravenous nutrition (containing manganese) over long periods of time are also prone to manganese toxicity.

Caution: Eating natural foods that are high in manganese is the safest and healthiest way to get an adequate supply of the nutrient. Due to risk of toxicity, individuals should always consult with a knowledgeable healthcare provider before starting doses of supplements. Before giving supplements to children, it is recommended that you first consult with their pediatrician. Also, some supplements may interfere with medications. If you are taking medication, it is recommended that you consult with your physician before taking any supplements. All supplements should be kept in childproof bottles and out of children’s reach.

Manganese Food Chart (List of Foods High in Manganese):

Raisin bran cereal 1 cup – (1.88 mg)
Instant oatmeal, prepared with water, 1 packet – (1.68 mg)
Pecans 1 ounce – (1.28 mg)
Pineapple, raw, diced, 1/2 cup – (0.91 mg)
Brown rice, cooked, 1/2 cup – (0.88 mg)
Spinach, cooked, 1/2 cup – (0.84 mg)
Almonds 1 ounce – (0.72 mg)
Pineapple juice 1/2 cup – (0.63 mg)
Bread, whole wheat, 1 slice – (0.60 mg)
Peanuts 1 ounce – (0.55 mg)
Sweet potato, cooked, mashed, 1/2 cup – (0.50 mg)
Lima beans, cooked, 1/2 cup – (0.49mg)
Navy beans, cooked, 1/2 cup – (0.48 mg)
Tea, green, 1 cup – (0.41-1.58 mg)
Pinto beans, cooked, 1/2 cup – (0.39 mg)
Tea, black, 1 cup – (0.18-0.77 mg)

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