Wonderful Health Benefits of Adequate Manganese Intake
Manganese is an essential nutrient that plays a role in the various chemical process, the formation of bone mass, and naturally balancing hormones. Furthermore, it is needed in balancing the body’s levels of calcium (to fight calcium deficiency) and phosphorous; production of digestive enzymes, nutrient absorption, immune system defense and bone development.
Foods containing manganese include whole foods such as sprouted grains, beans or legumes, and certain nuts and seeds. It is also present in fruits and vegetables but usually, whole grains are considered to be its best source. Also, iron can be found in foods containing manganese – these two works together closely.
Risks for Manganese Deficiency and Toxicity
People deficient from this nutrient may suffer from serious health threats with the most common symptoms as follows:
- Anemia
- Chronic fatigue syndrome
- Low immunity and frequently getting sick
- Weak bones (osteoporosis)
- Worsened symptoms of premenstrual syndrome (PMS)
- Changes in digestion and appetite
- Hormonal imbalances
- Impaired glucose sensitivity
- Impaired reproductive abilities or infertility
On the other side of the story, obtaining too much manganese brings more threat to your health – particularly during the time when the brain is still forming. An excessive accumulation of manganese in the central nervous system may cause cognitive problems and birth defects.
Persons with existing liver damage, gut or digestive problems may have trouble in eliminating manganese out of their body.
Recommended Daily Intake of Manganese
According to USDA, daily AI levels for manganese depend on someone’s age and gender and are listed below:
Children:
Infants up to 6 months: 3 micrograms
7 to 12 months: 600 micrograms
1 to 3 years: 1.2 milligrams
4 to 8 years: 1.5 milligrams
Boys 9 to 13 years: 1.9 milligrams
Boys 14 to 18 years: 2.2 milligrams
Girls 9 to 18 years: 1.6 milligrams
Adults:
Men 19 and older: 2.3 milligrams
Women 19 and older: 1.8 milligrams
Pregnant women age 14 to 50: 2 milligrams
Breastfeeding women: 2.6 milligrams
Health Benefits of Manganese
Supports Bone Health and Helps Prevent Osteoporosis
Helps Maintain Cognitive Function
Fights and Prevents Diabetes
Involved in this process are the conversion of protein’s amino acid into sugar and the balance of sugar within the bloodstream. Manganese helps in preventing the overly high blood sugar levels contributing to diabetes.
Helps Prevent Arthritis and Osteoarthritis
Supports Lung and Respiratory Health
Speeds up Wound Healing
Reduces PMS Symptoms
Needed for Antioxidant and Enzyme Function
Manganese also assists in the formation of important enzymes associated with bone formation, including xylosyltransferases and glycosyltransferases. Moreover, it also helps form important enzymes related to bone formation, including glycosyltransferases and xylosyltransferases. And finally, it plays a part in important digestive enzymes that turn compounds found in food into useable nutrients and energy within the body, including glucose and amino acids.
Helps Balance Iron Levels and Prevent Anemia
May Help with Weight Loss
Prevents Infertility
Best Food Sources of Manganese
Teff (9) – 1 cup cooked: 7.2 milligrams (400 percent DV)
Macadamia Nuts (16) — 1 ounce: 1.1 milligrams (61 percent DV)
Hazelnuts (13) — 1 ounce: 1.5 milligrams (83 percent DV)
Black Beans (19) — 1 cup cooked: 0.7 milligrams (38 percent DV)
Rye (10) — 1 cup cooked: 4.3 milligrams (238 percent DV)
Amaranth (12) — 1 cup cooked: 2.1 milligrams (116 percent DV)
Chickpeas (Garbanzo Beans) (15) — 1 cup cooked: 1.2 milligrams (66 percent DV)
White Beans (17) — 1 cup cooked: 1.1 milligrams (61 percent DV)
Buckwheat (20) — 1 cup groats cooked: 0.6 milligrams (33 percent DV)
Adzuki Beans (14) — 1 cup cooked: 1.3 milligrams (72 percent DV)
Oats (18) — 1/3 cup dry/about 1 cup cooked: 0.98 milligrams (54 percent DV)
Brown Rice (11) — 1 cup cooked: 2.1 milligrams (116 percent DV)
MANGANESE-RICH RECIPES
Hummus Recipe
Serves: 8–12
Ingredients:
2 cans garbanzo beans
1/4 cup lemon juice
1 tablespoon olive oil
1/4 cup raw sesame seeds
Sea salt to taste
Directions:
- Drain and rinse garbanzo beans, reserving 1/4 cup liquid.
- Place all ingredients in a blender and blend.
- Add more water or olive oil until desired consistency is reached.
Black Bean Brownies Recipe
Serves: 9–12
Ingredients:
1 can (15 ounces) black beans, drained
1/2 cup cacao powder
1/2 cup gluten-free flour
2 teaspoons stevia
1 teaspoon vanilla extract
4 tablespoons coconut oil melted
3/4 cup raw honey
3 eggs
1/4 cup water
1/4 teaspoon sea salt
Directions:
- Blend all ingredients together.
- Grease 8 x 8 pan with coconut oil.
- Bake for 40 minutes at 350 degrees.
- Allow it to cool for 10–15 minutes.
Brown Rice Salad Recipe
Serves: 4–6
Ingredients:
3 cups cooked brown rice
2 celery stalks, chopped
3 tablespoons parsley, chopped
½ cup walnuts, chopped
1 red bell pepper, chopped
1 apple, diced
¼ cup coconut vinegar
3 tablespoons coconut oil
Black pepper and sea salt to taste
Directions:
In a bowl, combine cooked rice with all ingredients, mix lightly and serve.
I had chronic obstructive pulmonary disease (COPD) for 15 years. My first symptoms were dry cough, chest tightness and shortness of breath. My first chest x-ray only showed bronchitis. Finally I went to a pulmonologist, After many tests it was a CT scan that showed COPD, and scarring in my lungs. I quit smoking 17 years and 6 months ago. But the damage has been done. I got to the point I couldn't catch my breath and was coughing so hard I thought the top of my head would blow off. The day after I had the scan I was on oxygen the next night and was on it 24/7. December 2017 my pulmonologist and I decided to go with natural treatment and was introduced to Mbeki Herbal Clinic natural organic COPD Herbal formula, i had a total decline of symptoms with this COPD Herbal formula treatment. The infections, shortness of breath, fatigue, dry cough and other symptoms has subsided. Visit Mbeki Herbal Clinic official website ww w. mbekiherbalclinic. com or email herbs@ mbekiherbalclinic. com.
ReplyDeleteI have had great improvement with my over all respiration with this product and i breath very much easier, i can never be thankful enough to nature