Dietary minerals are just as critical to good health as vitamins are. You may already be familiar with calcium, iron and magnesium. The human body requires small amounts daily of each of these minerals, but it also needs a less well-known mineral called manganese. There is currently no recommended daily allowance for this mineral, but our bodies are able to store about 15-20 mg. of manganese. When your levels are low, you may be more likely to develop PMS symptoms, anemia and osteoporosis, and you may be more vulnerable to skin rashes or irritation. The safe upper limit is 11 mg. a day, and the adequate intake is about 2 mg. a day but varies according to age and sex.
Why do We Need it?
Along with bone production, manganese is necessary cot make collagen and preserve everyday skin health. It acts as an antioxidant in skin to protect against UV damage and oxygen-related damage and to maintain skin integrity. Manganese also helps multiple enzymes process known as gluconeogenesis, which refers to the conversion of substances like amino acids into sugar. This is critical for blood sugar control, and low-manganese diets may be linked to high blood sugar levels. Finally, it offers protection agains free radical damage thanks to an enzyme called MnSOD, which is a strong antioxidant that can protect against cell damage.
Where Can I Find It?
A plant-based diet can ensure you get plenty of this critical nutrient in your diet. Dried oats can fulfill nearly your entire adequate intake. Other foods that are good sources include garbanzo beans, brown rice, spinach, raspberries, pineapple, cinnamon, beets, beet greens, swiss chard, strawberries, kale, cloves and black pepper. Animal foods tend to be poor sources of this nutrient. Most of us get sufficient amounts of manganese in our diets as long as we eat a varied diet with plenty of healthy plant-based foods. Supplementation should only be attempted under medical supervision since excessive manganese can lead to toxicity.