Manganese-rich foods

Many of us, recalling the beneficial trace elements and minerals, are primarily talking about calcium, iron, or another advertised nutrient. People who monitor their diet more closely may recall the benefits of products containing, for example, zinc or magnesium. But there are many substances whose properties are less known, but for the body they play a crucial role. One of these is manganese.

The role of manganese for humans

About manganese (Mn) started talking in the 30s of the last century, when researchers came to the conclusion that the human body needs a certain amount of this mineral every day. In particular, for the normal functioning of the nervous system and brain. It has been calculated that the adult human body contains approximately 15-20 mg of manganese. It is concentrated in the kidneys, pancreas, liver and bones.

Mn functions:

• bone health and the activity of metabolic processes depend on it;
• participates in the formation of connective tissues;
• promotes the absorption of calcium;
• enhances the performance of thyroid hormones and genitals;
• regulates blood sugar levels.

But perhaps the most important property of manganese in the human body is the fight against free radicals. This powerful antioxidant seeks out and neutralizes harmful particles in the body, thereby preventing the potential threats they pose.

Other properties

For bones. Studies show that a decrease in the amount of manganese in the body leads to a deterioration in the condition of the bones. In particular, the bone matrix, formed from a complex of microelements and minerals, changes. Deficiency of one of the nutrients leads to total modifications in its structure. Reduced consumption of foods rich in manganese provokes bone loss.

For skin. Manganese is essential for the production of the enzyme prolidase, which is responsible for the formation of collagen (a structural component of the skin). In addition, this antioxidant mineral protects the epidermis from the negative effects of free radicals and prevents the formation of malignant cells that cause oncological formations. In addition, manganese protects against the negative effects of UV rays. As studies show, the deficiency of foods containing this element is almost always manifested by a rash that disappears after the restoration of the mineral balance.

To maintain sugar levels. Manganese is one of the micronutrients on which the adequacy of gluconeogenesis depends (the conversion of various bio-substances into sugar). Usually this process cannot proceed without the participation of certain enzymes, and they, in turn, require the presence of Mn in the body. Scientists do not undertake to state unequivocally that there is a relationship between the amount of this mineral in the body and the development of diabetes. But as a result of experiments it was established: a deficiency of Mn leads to an increase in blood sugar.

Protection against free radicals. As already noted, manganese is a powerful antioxidant that protects the body from the negative effects of free radicals. People who follow a diet low in Mn often increase the amount of free radicals, they have skin problems, and asthma symptoms appear.

Sources of food

Many healthy foods contain reserves of manganese. In particular, there are excellent sources of this trace element among cereals, legumes, vegetables and fruits.

Most of them only in 1 portions contain almost 100-percent daily rate of Mn. For example, in 100 g oatmeal is within 96% of the daily norm of manganese.

In food, the mineral is relatively well preserved. After cooking, most of the manganese remains in legumes (minor losses of the trace element during heat treatment are noted). A little more of the nutrient is lost in other vegetables under the influence of high temperature. However, losses can be easily reduced by minimizing cooking time and contact with water. For example, if spinach is cooked for a short time, then the loss of manganese will be reduced by about 10 percent.

How to make a menu rich in manganese

Sources of Mn among natural foods are not so few. Therefore, even with an acute deficiency of a microsubstance, it is not difficult to make a menu from food saturated with a useful element. Do you want to increase the concentration of the mineral in the body? Then the recommendations of nutritionists will help you choose the right foods for your daily diet.

Sample menu

Breakfast. A great option for a morning meal is oatmeal with fresh raspberries. Both products contain a high amount of manganese.

Dinner. Preparing a hearty and tasty dinner rich in manganese is not a problem, since almost all vegetables contain this element. As the first hot dish, green bean soup or beetroot (beets – the richest Mn source) is suitable. This nutrient is found in the ingredients of most soups: carrots, onions, garlic and others. For the second, as a side dish, cook rice (ideally brown) with beef and a salad of leafy vegetables with soy sauce. Finish the meal with dessert – fresh juice from strawberries or grapes.

Dinner. At the end of the day, you can treat yourself to vitamin spinach with buckwheat, or vegetable or fruit salad. At bedtime, have a cup of mint or lemon balm tea.

Throughout the day, different types of nuts (almonds, hazelnuts, peanuts, pistachios, coconut), fruits and berries (figs, kiwi, bananas, pineapples and all tropical fruits, blackberries, strawberries) are suitable as snacks.

Food deficiency

The typical diet of “meat eaters” contains approximately 2-7 mg of manganese per day. But “herbivores” are able to provide themselves with almost 10 mg of the element daily (the norm is 5-10 mg / day). Therefore, it is very difficult to become deficient in Mn by eating a varied menu rich in vegetables. And most of the products from our daily table are excellent sources of manganese.

But we should not exclude the possibility of the development of Mn-deficiency, the cause of which can be a variety of health problems (the most common is a violation of the absorption of useful substances).

Most likely, a person gets enough manganese from food if:

• signs of hypertension appeared;
• heart work worsened;
• bones hurt;
• increased cholesterol;
• sight, hearing and memory deteriorated.

A very strong mineral deficiency can lead to female infertility, osteoporosis, pancreatic cancer, cardiological problems.

Interaction with other substances

Studies have shown that the body absorbs manganese more intensively from food with iron deficiency. Excess ferrum, on the contrary, prevents the absorption of Mn.

Calcium and magnesium also affect the intensity (slightly impair) the absorption of manganese from food. But do not be afraid, this condition only works if there is already an existing Mn deficiency.

It is almost impossible for a healthy person to get poisoned with manganese from food (the upper acceptable intake level for adults is 11 mg per day). But in some people, an excess of the mineral is possible even without the use of pharmacological supplements. Since in some products the concentration of this microelement is quite high, and with problems of the digestive system, the adequacy of the absorption of nutrients is violated. For example, if you eat foods that contain the maximum amount of manganese every day, it is likely that the recommended daily allowance will be slightly exceeded. Nutritionists have calculated: the most adequate daily dose of manganese: 2 mg per 2000 kilocalories.

Remember these rules, and then any food will not only be a joy, but also beneficial.