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Manganese is a trace mineral that is essential for human health. It plays a vital role in several physiological processes, including the metabolism of carbohydrates, the synthesis of proteins, and the maintenance of healthy bones. Here, we discuss the health benefits of manganese, the best sources of manganese, and the daily requirements for optimal health.
Health benefits of manganese
The health benefits of manganese are numerous. It is known to improve the function of the nervous system and support healthy brain development. Manganese also supports healthy skin and wound healing, helps regulate blood sugar levels, and is involved in the production of the hormone insulin. Additionally, manganese is essential for the formation of bones and helps the body absorb calcium, which is critical for maintaining healthy bones.
Manganese: best sources
The best sources of manganese are whole grains, nuts, and leafy greens. Nuts such as almonds, cashews, and peanuts are high in manganese, as are whole grains like brown rice, oatmeal, and whole wheat bread. Leafy greens such as spinach, kale, and collard greens are also excellent sources of manganese. Some fruits, such as pineapples and raspberries, are also good sources of manganese.
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See our detailed list: Best manganese sources
How much manganese per day?
The daily requirements for manganese vary based on age, gender, and overall health. The recommended daily intake for adult men is 2.3 milligrams, while the recommended daily intake for adult women is 1.8 milligrams. Pregnant and breastfeeding women have higher manganese requirements and should aim for 2.6 milligrams and 2.0 milligrams, respectively.
Verdict
In conclusion, manganese is a crucial mineral for human health and plays a significant role in several physiological processes. The best sources of manganese are whole grains, nuts, and leafy greens, and the daily requirements for optimal health vary based on age, gender, and overall health.
