Mineral 101: Manganese

Manganese is a trace mineral that naturally occurs in body in small amounts.

It helps to form strong bones by increasing mineral density, as well as connective tissues. It also helps to regulate sex hormones, blood sugar, calcium absorption, thyroid health, and to coagulate blood properly. It is a co-enzyme that helps metabolise fats and carbs and has antioxidant properties that neutralise free radicals. And on top of all of that, it is essential for brain and nerve function.

Good levels of manganese are linked to prevention of diabetes, arthritis, epilepsy, and PMS. The average daily diet should be sufficient in this mineral and shouldn’t need supplementation and it is widely available.

Sources of manganese

  • Raspberries, pineapples, grapes, strawberries, blackberries, bananas, coconut
  • Garlic, turmeric, peppermint, cloves, cinnamon, tea
  • Green beans, watercress, mustard greens, lettuce, leeks, cucumbers
  • Rice, rye, oats (1/4 cup of dried oats provide 96% of RDV)
  • almonds, hazelnuts, pumpkin seeds

Keep in mind, it can be toxic in large amounts and the liver can have trouble getting rid of it. It is also  especially dangerous if you suffer from anaemia as body more readily absorbs it.







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