Trace Mineral Collection – Manganese
Reminders that Make A Difference
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Manganese is one of those trace minerals that resides in many foods in tiny quantities. Eating from the variety of foods allows our bodies to get hold of those nutrients and accumulate them in the body to use for the metabolic functions.
Manganese can be found in such organs like xx and participates in some critical metabolic functions. Just to give you an idea why many chemical reactions can go astray without the needed amounts of manganese in the body:
Necessary in Metabolism of carbohydrates, amino acids and cholesterol
Necessary in Calcium absorption
Required in Thyroid functions
Participates in Blood sugar regulation
Forms connective tissue
Facilitates blood clotting and formation of bones and sex hormones
Manganese trace mineral is one of the key components when it comes to the antioxidant enzyme called Superoxide Dismutase (SOD) that fights free radicals and prevents damage to the DNA and cell membranes. You see how multifunctional this trace mineral is. Hence we cannot ignore it not being part of our daily diet.
Here are some foods that you do want to indulge yourself on the regular basis. Besides manganese trace mineral, all of them boast of other vitamins, minerals, amino acids and proteins that build the workforce inside our cells, muscles, organs and immune system.
Manganese-Rich Foods
Leafy Green Vegetables: Lettuce, spinach, broccoli, mustard greens, dandelion greens, red leaf lettuce, collard greens, arugula, Swiss chard, kale, mustard greens
Fruits And Berries: Blueberries, blackberries, pineapple, strawberries, loganberries, raspberries
Whole Grains: Wheat germ, oatmeal, whole wheat pasta, brown rice
Legumes: Chickpeas, lupins, pigeon peas, white beans, Tofu, soy beans, moth beans, kidney beans
Nuts And Seeds: Hazelnuts, chestnuts, butternuts, pine nuts, pecans, walnuts, macadamia nuts, filberts, flaxseeds, cashews
Spices: Cloves, cardamom, ginger, salt, pumpkin pie spice
Fish And Shellfish: Mussels, pike, sunfish, clams, trout, oysters, perch, smelt
Tea And Coffee: Green tea, instant tea, herbal tea, coffee
Sweets: Molasses, cocoa, maple syrup
Pumpkin Seeds: 100 grams of these seeds provide 4.5 mg of manganese which is equivalent to 227% of the Daily Value (DV) of this trace mineral!
How much of manganese do we need? webMD source states the following:
Men: 2.3 milligrams per day
Women: 1.8 milligrams per day, unless pregnant or breastfeeding
Pregnant women: 2.0 milligrams per day
Breastfeeding women: 2.6 milligrams per day
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This is a totally different mineral than magnesium–I had to ask my pharmacist if they were the same and he said no–2 different minerals. It can get confusing so the best thing to do I think is ask someone knowledgable about these items
Hope everyone is enjoying their coffee! I am–my grandaughter came over and I fixed her a cheese omlet–my favorite times!!
Marsha,
You bet it is quite different from Magnesium!
This trace mineral is easily accessible via a huge variety of foods, which are incredibly rich in other vitamins, minerals, protein and fiber.
The family of nutrients surrounding this trace mineral is abundantly rich.
Yes, you need to ask your doctor about any supplements and how they may interact with your body.
Finally! One that I know I’m getting plenty of! 🙂
Amanda,
This one is pretty easy to get if you eat a lot of veggies, fruit and berries. Grains, too, contribute their share.
Some of the best are hazelnuts (selenium here, too), blueberries, soy. But I do not do soy, rather tofu. But I get it, I guess, from a lot of greens, nuts, spices I consume.
Awesome that we can get this trace mineral with a huge variety of foods.
Plus, we do not a ton of it at all.