Many people overlook the small but mighty players in our diet: trace minerals. Globally, approximately 2 billion people suffer from micronutrient malnutrition. One in three adults experiences at least one form of micronutrient deficiency. Among these crucial elements is manganese, an essential mineral. Manganese acts as a critical cofactor for various enzymes. It supports normal physiological activities in cells, including those in the brain. This article explores the benefits of manganese, where to find foods high in manganese, and why this mineral matters for overall well-being. Despite needing it in small amounts, manganese’s impact on health is significant.
Key Takeaways
Manganese is an important mineral. It helps your body in many ways. It keeps your bones strong and helps your body use food for energy.
Manganese acts like a shield for your cells. It protects them from bad things called free radicals. This keeps your body healthy.
You can get manganese from many foods. Good choices are whole grains, nuts, and seeds. Fruits like pineapple and berries also have it. Vegetables like spinach are good sources too.
Your body needs a small amount of manganese every day. Eating different healthy foods helps you get enough. This keeps your body working well.
Manganese: An Essential Mineral
Defining Manganese
Manganese is an essential mineral. The human body needs this trace element in small amounts. It plays a vital role in many bodily processes. Manganese is a transition metal. It has the chemical symbol Mn and an atomic number of 25. The body cannot produce manganese. People must obtain it through their diet. This makes it an essential component of human nutrition.
Its Role in the Body
Manganese performs many critical functions in the body. These functions of manganese support overall health. It acts as a cofactor for several enzymes. These enzymes are crucial for various metabolic pathways.
Antioxidant Defense: Manganese is a key part of manganese superoxide dismutase (MnSOD). This enzyme neutralizes harmful superoxide radicals in mitochondria. It protects cells from damage during energy production.
Metabolism: Manganese activates enzymes important for processing carbohydrates, amino acids, and cholesterol. For example, it helps with glucose production through enzymes like pyruvate carboxylase. It also assists in ammonia detoxification in the urea cycle with arginase. Glutamine synthetase in the brain also relies on manganese for neurotransmitter regulation.
Bone and Cartilage Formation: Manganese is a cofactor for glycosyltransferases. These enzymes are necessary for making proteoglycans. Proteoglycans are vital for developing healthy cartilage and bone.
Specific enzymes require manganese as a cofactor. Superoxide dismutase uses manganese to change superoxide into hydrogen peroxide. Manganese also helps enzymes involved in gluconeogenesis and the urea cycle. Enzymes important for making proteoglycans, which build cartilage and bone, also need manganese. These diverse functions highlight the importance of manganese for human health.
Health Benefits of Manganese
Manganese offers many important health benefits. This essential trace mineral supports various bodily systems. Understanding the health benefits of manganese shows its importance for overall well-being.
Bone Health Support
Manganese plays a crucial role in maintaining strong bones. It helps in bone development and remodeling. Manganese ions activate and stimulate integrins. This action promotes osteoblast adhesion, viability, and proliferation. Osteoblasts are cells that build new bone. Manganese ions also stimulate osteogenic differentiation. This can enhance bone regeneration and preserve bone mass. The mineral is essential for protein synthesis in bone tissue. This happens during bone development and remodeling. Studies show an increase in osteogenic gene expression and collagen deposition rate in materials containing manganese ions. Manganese also influences hormones that remodel bone. It affects enzymes involved in bone metabolism. This links its activity directly to bone health.
Clinical studies on manganese and bone mineral density (BMD) show varied results. A large study found a negative link between blood manganese levels and BMD in the femur and total body. This was especially true for femoral neck BMD in women aged 50–70 years. However, another study on postmenopausal women showed a positive link between serum manganese levels and lumbar or femoral BMD. A different study found no major differences in blood manganese levels between postmenopausal women with and without osteoporosis. An epidemiological study on elderly men found no link between plasma manganese and BMD. Yet, a study on workers exposed to manganese showed that women with high exposure had lower bone stiffness. This suggests a higher risk of osteoporosis. These findings highlight the complex relationship between manganese levels and bone health.
Antioxidant Defense
Manganese acts as a powerful antioxidant. It protects cells from damage caused by harmful molecules called free radicals. Manganese is a key part of the enzyme superoxide dismutase (MnSOD). This enzyme works inside the mitochondria, the cell’s powerhouses. It neutralizes superoxide radicals.
MnSOD uses manganese as its metal center. This allows it to transfer electrons. The manganese cycles between its Mn3+ and Mn2+ states. This cycling helps it bind and process superoxide anions. It turns them into less toxic forms like oxygen and hydrogen peroxide. The process works like this:
Superoxide binds to the Mn3+SOD complex.
An electron from the superoxide moves to the reduced Mn3+. This creates Mn2+SOD and oxygen.
An electron from oxidized Mn2+SOD moves to another superoxide molecule.
This superoxide then reacts with two hydrogen ions. It produces hydrogen peroxide and regenerates Mn3+SOD.
The manganese ion’s available coordination site and valence electrons are vital. They allow superoxide anions to bind to the MnSOD protein. This stability is crucial for the enzyme’s catalytic activity. Research shows that manganese treatment reduces oxidative stress and NADPH oxidase levels. Manganese supplementation also boosts MnSOD activity. This enzyme is important for protection against type 2 diabetes and its complications.
Metabolic Functions
Manganese plays a vital role in many metabolic functions. It helps the body process carbohydrates, amino acids, and cholesterol. The functions of manganese extend to various pathways. In yeast, manganese-antioxidant activity is regulated by pathways like Pho80/Pho85p and Sch9p kinase. These pathways converge at Rim15p stress response kinase. This kinase controls the Gis1p transcription factor, which regulates stress response genes. Manganese also forms complexes with various metabolites. These complexes create catalytic manganese-antioxidants. For example, manganese-orthophosphate complexes are strong scavengers of superoxide. Other metabolites like carbonates, peptides, nucleosides, and organic acids also form these antioxidants. In multicellular organisms, manganese might form antioxidant complexes with carboxylic acids. These acids come from the tricarboxylic acid (TCA) cycle in mitochondria and chloroplasts.
Manganese also influences carbohydrate and lipid metabolism. Adequate manganese intake can reduce blood carbohydrate levels in young men. In Chinese populations, manganese intake was linked to lower hypertriglyceridemia in males. It also increased HDL-C concentrations in females. Manganese consumption showed a negative correlation with serum triglycerides and total cholesterol in healthy Chinese adults. Low-level manganese exposure also lowered serum triglyceride levels in rats. Manganese enhances cholesterol biosynthesis in rat liver microsomes. It stimulates farnesyl pyrophosphate synthase activity. This enzyme is key in the mevalonate pathway for lipid synthesis. In coho salmon, optimal dietary manganese improves lipid metabolism. It increases the activity of hepatic lipase, lipoprotein lipase, and fatty acid synthetase. This process may involve the PI3K/AKT/mTOR signaling pathway. These functions show how manganese helps maintain metabolic balance.
Brain and Nerve Health
Manganese is essential for brain health and movement control. It acts as a cofactor for enzymes involved in metabolism and neurotransmitter production. It helps synthesize vital neurotransmitters like dopamine. Dopamine is critical for mood regulation and motor function. A lack of manganese can harm neurological functions. This leads to problems like poor motor control and cognitive decline. This happens because of insufficient dopamine production. Manganese is also a key part of glutamine synthetase. This enzyme is mostly found in astrocytes in the mammalian brain. Glutamine synthetase converts glutamate into glutamine. This process is crucial for clearing nitrogen from the brain. The health benefits of manganese foods contribute to these important brain benefits.
Wound Healing
Manganese contributes to effective wound healing. It supports the body’s repair processes. Manganese activates lysyl oxidase. This enzyme cross-links collagen and elastin fibers. This action strengthens the structural integrity of connective tissues. Manganese also acts as a co-factor for the enzyme prolidase. Prolidase is important for recycling proline. Proline is a building block for collagen synthesis. These benefits help ensure proper tissue repair and recovery.
Manganese Daily Intake
General Guidelines
The body needs manganese in small amounts each day. Scientists could not calculate a Recommended Dietary Allowance (RDA) for manganese. This is because there was not enough data. Instead, they developed an Adequate Intake (AI). This AI is based on how much manganese healthy people typically consume.
Adults aged 19 and older have specific daily intake recommendations. Men should aim for 2.3 mg of manganese per day. Women should consume 1.8 mg daily.
Age and Gender Needs
Manganese requirements vary slightly by age and gender. The daily intake for adult males and females remains consistent across different age groups.
Life Stage Group | Males (mg/day) | Females (mg/day) |
|---|---|---|
19 through 30 y | 2.3 | 1.8 |
31 through 50 y | 2.3 | 1.8 |
51 through 70 y | 2.3 | 1.8 |
> 70 y | 2.3 | 1.8 |
Special groups also have different needs. Pregnant women need 2 mg of manganese daily. Breastfeeding women require a higher amount, 2.6 mg per day.
Group | Daily Manganese Requirement (mg) |
|---|---|
Pregnant women | 2 |
Breastfeeding women | 2.6 |
Factors Affecting Requirements
Several factors can influence how much manganese the body absorbs. Some dietary components can reduce manganese absorption. For example, calcium significantly decreases manganese absorption when added to human milk. Other dietary factors do not show a major impact. These include phytate, phosphate, ascorbic acid, iron, and magnesium.
Food Sources of Manganese
Many diverse foods offer significant amounts of manganese. Incorporating these manganese rich foods into your diet helps ensure adequate intake of this essential trace mineral. This section details specific food sources of manganese.
Grains and Legumes
Whole grains and legumes are excellent food sources of manganese. These manganese rich foods provide substantial amounts of this essential mineral. Brown rice is a prime example. A half-cup serving of brown rice provides 38% of the daily value for this trace element. It contains approximately 1 milligram of the mineral per half-cup serving. Other whole grains like oatmeal are also considered good sources of manganese. A cup of oatmeal offers 59% of the daily value. Quinoa also stands out. One cup of quinoa provides 51% of the daily value.
Whole Grain | Manganese Content |
|---|---|
Brown Rice (per cup) | 2.1 mg (93% DV) |
Oatmeal (per cup) | 59% DV |
Quinoa (per cup) | 51% DV |
Legumes also contribute to your intake of foods high in manganese. Soybeans and chickpeas are notable examples. These foods with manganese are important for a balanced diet. Many manganese rich foods in this category, like beans, seeds, and whole grains, also contain phytic acid. Soy is a versatile legume that offers this mineral.
Nuts and Seeds
Nuts and seeds are another category of manganese rich foods. They offer concentrated amounts of this trace mineral. Hazelnuts are particularly rich. They contain between 3.5 and 6.18 mg per 100 grams. Pecans also provide a substantial amount. Pecans contain 4.5 mg of the mineral per 100 grams.
Nut | Manganese Content (mg/100g) |
|---|---|
Hazelnuts | 6.17 |
Pecans | 4.5 |
Other manganese food sources in this group include pumpkin seeds and sesame seeds. These high manganese foods are easy to add to meals or snacks.
Fruits and Vegetables
Many fruits and vegetables are also important dietary sources of manganese. These manganese rich foods contribute to overall health. Spinach is a significant source. One cup (30g) of raw spinach provides 12% of the Daily Value for this mineral. Spinach is an important source for children who eat many leafy vegetables. It contributes 77% of the Daily Reference Value (DRV) for them. Other leafy greens like chard and watercress also contain this mineral.
Fruits also offer good amounts. Grape juice and Muscadine grapes are excellent examples. They both provide about 1.2 mg of the mineral. Berries like blackberries and raspberries are also foods with manganese. Blackberries offer 0.9 mg, and raspberries provide 0.8 mg. Pineapple and sweet potato are other fruits and vegetables that contain this mineral. The health benefits of manganese foods from these sources are numerous.
Fruit | Manganese (mg) | % Daily Value |
|---|---|---|
Grape Juice | 1.2 | 53% |
Muscadine Grapes | 1.2 | 51% |
Blackberries | 0.9 | 40% |
Frozen Raspberries | 0.9 | 37% |
Raspberries | 0.8 | 36% |
Durian | 0.8 | 34% |
Frozen Boysenberries | 0.7 | 31% |
Grapes | 0.7 | 29% |
Strawberries | 0.6 | 28% |
Frozen Strawberries | 0.6 | 28% |
Shellfish and Seafood
Shellfish are among the best manganese food sources. They offer highly bioavailable forms of the mineral. Mussels are particularly rich. A 100g serving of mussels covers 296% of the daily required value of this mineral. Mussels contain 11 times more of the mineral than oysters. A 3-ounce (85g) serving of cooked blue mussels provides 5.8 mg of the mineral. Clams and oysters are also good sources of manganese.
Food Name | Manganese Content | Serving Size |
|---|---|---|
Mussels (blue, cooked) | 5.8mg | 85g or 3 ounces |
These manganese rich foods are excellent choices for increasing your intake.
Spices and Teas
Spices and teas are surprisingly concentrated manganese food sources. They can significantly boost your daily intake. Clove is exceptionally high in manganese. It contains 60.13 mg per 100g, providing over 2600% of the daily value. Ground ginger, saffron, and cardamom also contain very high levels. Turmeric, cinnamon, and black pepper are other notable manganese rich foods in the spice category.
Spice/Herb | Manganese Content (mg per 100g) | Daily Value (%) |
|---|---|---|
Clove | 60.13 | 2614.3 |
Ground ginger | 33.3 | 1447.8 |
Saffron | 28.41 | 1235.2 |
Cardamom | 28 | 1217.4 |
Turmeric | 19.8 | 860.9 |
Cinnamon | 17.47 | 759.6 |
Black pepper | 12.75 | 554.3 |
Bay leaf | 8.17 | 355.2 |
Tarragon | 7.97 | 346.5 |
Celery seed | 7.57 | 329.1 |
Poppy seeds | 6.71 | 291.7 |
Fennel seed | 6.53 | 283.9 |
Savory | 6.1 | 265.2 |
Marjoram | 5.43 | 236.1 |
Oregano | 4.99 | 217 |
Cumin seed | 3.33 | 144.8 |
Sage | 3.13 | 136.1 |
Allspice | 2.94 | 127.8 |
Mustard seed | 2.45 | 106.5 |
Anise seed | 2.3 | 100 |
Chervil | 2.1 | 91.3 |
Coriander seeds | 1.9 | 82.6 |
Dill seed | 1.83 | 79.6 |
Thyme | 1.72 | 74.8 |
Black tea is also a notable source. One cup of black tea contributes 23% of the daily recommended value for this mineral. A single cup typically contains between 0.1 to 0.5 mg of this mineral. These high manganese foods show how diverse sources can be.
Manganese Metabolism
Absorption Process
The body absorbs manganese primarily through the intestines. This process involves specific transporters. Intestinal iron transporters, like DMT1 and Ferroportin, help manganese absorption. This happens especially under certain conditions. ZIP8 (SLC39A8) also facilitates manganese movement across cell membranes. Mutations in the SLC39A8 gene can lead to problems with manganese absorption in the intestines or reabsorption in the kidneys. Another important importer, ZIP14 (SLC39A14), also helps manganese move across membranes. These transporters ensure manganese enters the bloodstream from the digestive tract.
Bioavailability Factors
Several factors influence how much manganese the body can use. This is called bioavailability. Low iron (Fe) status can increase manganese absorption. When the body needs more iron, it absorbs more of both iron and manganese. Plant-based diets often contain more manganese. Foods like whole grains, legumes, and nuts are rich in manganese. Therefore, diets such as the Ornish diet, which emphasize plant-based foods, tend to include more manganese-rich items.
Regulation and Excretion
The body carefully controls manganese levels. This process is called manganese metabolism. The liver plays a main role in maintaining manganese balance. It is especially important for removing excess manganese from the body. The liver excretes manganese through the biliary system. Patients with liver problems, such as hepatic encephalopathy or liver failure, face a risk of too much manganese. Their impaired liver function prevents proper excretion. This highlights the liver’s critical role in keeping manganese levels healthy.
Manganese Deficiency
Manganese deficiency is exceptionally rare in humans. The body usually obtains enough of this essential trace mineral from a balanced diet. However, understanding potential signs and contributing factors remains important.
Deficiency Symptoms
When manganese deficiency does occur, it can lead to various symptoms. Individuals may experience weakness and fatigue, as manganese plays a role in energy production. Skin lesions and skin problems, along with brittle nails, can also appear. The body might show an increased susceptibility to seizures. Defective insulin production and disruptions of glucose metabolism are possible, since manganese activates enzymes regulating blood sugar. Impaired fertility and low fertility can also occur. Weaker bones, poor bone growth, or skeletal defects are potential signs. Other symptoms include mood fluctuations, depressive moods, increased susceptibility to infections, and delayed wound healing. Abnormal metabolism of carbohydrate and fat, and slow or impaired growth, complete the picture of potential issues.
Risk Factors
Certain factors can increase the risk of manganese deficiency, though it remains uncommon. Individuals with conditions like diabetes, metabolic syndrome, preeclampsia, and breast cancer have shown lower manganese levels. Populations undergoing a ‘nutrition transition’ also face increased risk. This transition often reduces traditional plant-based foods from the diet. Food processing methods can also contribute. For example, refining grains to make white bread decreases manganese content. Germinating seeds can also reduce its bioavailability.
Health Consequences
The health consequences of manganese deficiency, while rare, can be significant. They stem directly from the symptoms described. The body’s inability to perform critical functions leads to these issues. For instance, impaired glucose tolerance and abnormal metabolism can lead to metabolic disorders. Weakened bones increase fracture risk. The immune system may not function optimally, leading to more infections. These consequences highlight the importance of even trace amounts of manganese for overall health.
Manganese plays vital roles in the body. It supports bone health, metabolism, and antioxidant defense. These functions are crucial for overall well-being. The functions of manganese highlight its importance. A balanced diet provides adequate manganese. Incorporate various foods high in manganese into daily meals. Trace minerals are essential for health.
FAQ
What is manganese?
Manganese is an essential trace mineral. The human body needs it in small amounts. It acts as a cofactor for many enzymes. These enzymes support various metabolic processes. People must get manganese from their diet.
What are the main health benefits of manganese?
Manganese supports strong bones. It helps protect cells from damage as an antioxidant. The mineral also plays a role in metabolism. It aids brain and nerve health. Manganese also helps with wound healing.
What foods provide good sources of manganese?
Many foods contain manganese. Good sources include whole grains, legumes, nuts, and seeds. Fruits like pineapple and berries also provide it. Vegetables such as spinach and sweet potatoes are good. Shellfish, spices, and teas also offer manganese.
Is manganese deficiency common?
Manganese deficiency is very rare in humans. A balanced diet usually provides enough. However, certain health conditions or highly processed diets can increase risk. Symptoms can include weakness and bone problems.
