Manganese

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Manganese

DESCRIPTION

Manganese is a trace mineral, which we therefore cannot make ourselves but must obtain from our food and drink. Manganese promotes healthy function of the nervous system and ensures bones develop correctly and remain healthy. Manganese is present in women’s sex hormones. Eighty-six percent of manganese content is lost when flour is refined. Eighty-nine percent of manganese is lost when sugar is refined.

DEFICIENCY SYMPTOMS

Since manganese deficiency has only been observed in one person, it is impossible to describe the symptoms of its deficiency. However, in animals, a lack of manganese results in problems with reproduction, stunted growth, and deformed offspring.

REQUIRED NUTRITIONAL INTAKE

The COMA, USRDA and US/Canadian DRI do not give a required nutritional intake for manganese, but a safe minimal intake per day is given at “above 1.4 mg daily for adults.”

Best food sources

Food                                 Manganese (mg/100g)

bread, whole-meal………………………………………… 4.3

wheat germ……………………………………………………. 4.2

avocados……………………………………………………….. 4.2

chestnuts……………………………………………………….. 3.7

hazelnuts………………………………………………………. 3.5

sunflower seeds……………………………………………. 2.1

peas………………………………………………………………… 2.0

almonds………………………………………………………… 1.9

tea (1cup)……………………………………………………….. 1.5

coconut………………………………………………………….. 1.3

pineapple………………………………………………………. 1.1

plums…………………………………………………………….. 1.0

lettuce…………………………………………………………….. 0.7

bananas…………………………………………………………. 0.6

beet root…………………………………………………………. 0.6

watercress……………………………………………………… 0.5

SAFETY

Manganese supplements taken by mouth have not been reported to produce toxicity to date. Too much manganese in children has been associated with learning disorders.

INTERACTIONS & CONTRAINDICATIONS

Manganese is thought to increase the effect of iron when red blood cells are produced.

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