Find out what manganese is, what are its functions, benefits, the richest foods (main food sources) and the symptoms that its deficiency or deficiency causes.

The manganese is an essential trace mineral, found in our body (hence their consumption needs are not very high in reality), and so are distributed in a wide variety of plant foods.

In fact, our body contains between 10 to 20 mg. manganese, of which between 3 to 9 mg. they come only from food. On the other hand, we tend to absorb about 45% manganese, while our body eliminates about 5 mg. every day.

It is characterized by being an essential chemical element for our body. Its symbol is Mn and its atomic number 25.

Manganese functions

  • It ensures a correct development of our bones, helping them to remain and be healthy.
  • Activates certain enzymes.
  • It is involved in the synthesis of sex hormones. In fact, we find it present in female sex hormones.
  • Involved in the correct use by our body of vitamin E and B1. Essential to assimilate these two vitamins.
  • Actively participates in a great diversity of organic reactions. Among them in the synthesis of fatty acids.
  • Important in the production of cartilage.

Manganese benefits

  • Helps to enjoy a healthy and healthy nervous system.
  • Useful in the treatment of schizophrenia, especially when combined with zinc.
  • Helps reduce both irritability and fatigue.

Recommended Daily Amounts of Manganese

As we indicated at the beginning, their consumption needs are not very high. In fact, the COMA report does not provide a Recommended Daily Amount or RIN.

In any case, a safety intake above 1.4 mg is considered. Daily in adults.

Deficiency symptoms of manganese deficiency

Manganese deficiency can cause:

  • Alterations and weakness in the bones.
  • Sterility problems. In men it can cause alterations in sperm motility.
  • Hearing loss.
  • Feeling dizzy.

Foods Higher in Manganese

Here are the main sources of manganese:

Wholemeal bread 4.3 mg
Wheat germ 4.2 mg
Avocado 4.1 mg
Chestnuts 3.8 mg
Hazelnuts 3.7 mg
Green peas 2 mg
Almonds 1.9 mg
Tea 1.5 mg
Coconut 1.3 mg
Pineapple 1.1 mg
Plums 1.1 mg
Lettuce 0.8 mg
Plantain 0.6 mg
Beetroot 0.6 mg
Watercress 0.5 mg
Carrot 0.4 mg



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