Manganese and Its Dietary Sources: An Overview

Introduction:

Vitamins and micronutrients play a pivotal role in maintaining the defense mechanism of the human body. Also, micronutrients like manganese and calcium are essential and can be helpful in preventing different disorders. Preliminary medical research shows that individuals would be less prone to developing chronic diseases either because of cellular damage or due to inflammatory conditions such as osteoporosis with the regular consumption of dietary manganese.

Why Is Manganese Essential for the Body?

Though Most people would be getting sufficient amounts of manganese from dietary sources or foods, it is always recommended by nutrition experts to consume the recommended daily intake of multivitamins and micronutrients essential for metabolism. The requirements may vary based on an individual's age and gender. Manganese is usually found in trace amounts in most fresh fruits and vegetables and is also available as multivitamins or in supplement forms (such as manganese sulfate or manganese aspartate).

Manganese is responsible for the activation of primary enzyme prolidase which is important for skin cell production and growth. Scientific evidence though limited on the effects of manganese on various biochemical reactions in the body. However, it emphasizes that regular manganese consumption is linked to an improved rate of wound healing, especially when the dietary intake of foods rich in manganese, zinc, and calcium.

Manganese is also known primarily to stimulate powerful antioxidants in our body through its potent cellular activity thereby preventing harmful free radical damage that can lead to aging, inflammation, and cancers.

What Are the Recommended Requirements of Manganese?

The age-based regular daily intake requirements of this essential mineral are described below;

Age - RDA (Recommended dietary allowances) Of Manganese

1. Birth to 6 Months - 0.0000001 ounces.

2. 7 to 12 Months -0.000001 ounces.

3. 1 to 3 Years - 0.00006 ounces.

4. 4 to 8 Years - 0.00006 ounces.

5. 9 to 13 Years - 0.00006 ounces.

6. 14 to 18 Years - 0.00007 ounces.

7. 19 Years and Above (Women) - 0.00006 ounces.

8. 14 to 50 Years (Pregnant Women) - 0.00007 ounces.

9. Breastfeeding / Nursing Women- 0.00007 ounces.

What Are the Dietary Sources Of Manganese?

The following food items are rich in manganese;

1. Brown and White Rice:

Though both brown rice and white rice are sources of manganese, in comparison to white rice, brown rice would be deemed definitely higher in micronutrients, fiber, potassium, as well as in B vitamins. Brown rice also comprises more manganese with one cup of cooked brown rice yielding around 0.00007 ounces to your daily meal, compared to the white rice manganese content at 0.000001 ounces per cup serving.

2. Nut Sources :

These are the best manganese-yielding nut sources that contain around (0.00007 ounces) of manganese per ounce. For instance, if someone is consuming around 20-21 hazelnuts per day, one can meet up to 76 percent of the daily manganese requirement needed for the body. Pecans are similarly rich in manganese with 0.00005 ounces of manganese per single serving. Peanuts on the other hand can be either eaten raw or consumed in the form of the popular peanut butter as a source of manganese. It contains around 0.000001 ounces of manganese per ounce.

3. Chickpeas or Garbanzo Beans:

The chickpeas are not only versatile and proteinaceous legumes, but these are the ingredients that can be the most easily tossed or added into soups, starters, main courses, and veggie dishes or can even be blended into hummus or other healthy dips. Approximately a half-cup of chickpeas would give up to 3.17466e-5 ounces of manganese, (40% of daily value).

4.Cooked Spinach:

This is not only a good source of manganese, but also a concentrated source of multiple minerals and micronutrients. Alongside it can be a healthy source of vitamin A and essential dietary fiber. A half-cup of well-cooked spinach can yield around 0.00001 ounces of manganese. This is up to 35 percent of the recommended intake for manganese.

5. Pineapple:

Approximately a half-cup of fresh raw pineapple chunks can yield around a rich nutritionists including the daily needed intake of manganese for the body. The vitamin C present in pineapples can also be beneficial in improving skin health and in fighting the aging-related and pollution effects on your skin and face.

6. Whole Wheat Bread and Rye :

While one slice of whole wheat bread would yield around 0.00007 ounces of manganese. If someone is consuming around two to three breads in a sandwich, one can hope to gain about two-thirds of the manganese content needed for the body in a day. Nutrition Research shows that the regular consumption of whole wheat foods such as whole grains in the diet would not only reduce individual risk of chronic diseases such as cardiovascular diseases but also can be beneficial in preventing certain cancers. Rye flour is a good option for individuals with gluten intolerance in comparison to whole wheat flour and can yield nearly the same amount of manganese needed in a day.

7. Black Tea:

If someone is looking forward to a rejuvenating start to their day, they can opt for consuming a cup of black tea. From which one can nearly gain up to 22 percent of the total manganese requirement needed.

8. Pumpkin Seeds:

A single serving of one cup which is approximately 2.25753 ounces of pumpkin seeds yields 0.00003 ounces of manganese which can contribute to 16 percent of the daily value of manganese needed.

Additionally, pumpkin seeds are known to be nutrient-dense powerhouses that can fight certain forms of cancer as per the latest nutrition research including stomach, breast, prostate, lung, or colon cancers.

9. Barley:

A single cup serving of barley i.e around 6.49 ounces can yield around 0.000126986 ounces of manganese. Barley is also rich in fiber and selenium, niacin, and iron. All of these are essential nutrients needed for body metabolism functioning. Barley further comprises antioxidants called lignans, which can lower an individual's risk of cancers as well as heart diseases as per current nutrition research.

10. Other Sources of Manganese:

Though the foods explained above are common sources of manganese. One can also hope to get some amounts of manganese from the given list of plant-based and animal-based foods as well. Have a look into the other sources with trace amounts of manganese in them ;

• Oats

• Wheat

• Pecans

• Mussels

• Clams

• Oysters

• Scallops

• Soybeans

• Barley

• Quinoa

• Lobster

• Crab

• Shrimp

• Salmon

• Trout

• Garlic

• Cloves

• Tuna

• Cod

• Halibut

Conclusion:

Current nutrition research indicates that getting enough of this essential mineral can prove immensely beneficial in improving systemic health either through diet or by a supplement. As most health supplements may not usually undergo third-party testing, it is advisable to consume a supplement only on the advice of a registered health professional like a dietician or nutritionist. Hence consuming enough nutrients on a day-to-day basis from dietary sources is the most important factor in sustaining systemic health.