Although the actual amount of manganese in your body is infinitesimal -- occurring in quantities between 10 and 20 mg -- this trace mineral has oversize responsibilities when it comes to regulating and assisting body functions. An essential mineral, you should obtain manganese through your diet. According to University of Maryland Medical Center, nutritional experts estimate that roughly 37 percent of all Americans don't consume enough manganese to meet the recommended daily intake. Eating more seeds, nuts and whole grains can help you boost your intake of manganese.
Functions
Manganese helps the body form connective tissue, bones, sex hormones, enzymes and synovial fluid in the joints. It also plays a role in the clotting of blood, assists in the metabolism of fats and carbohydrates, and is vital for the proper absorption of calcium. In addition, magnesium helps your body utilize thiamin -- or vitamin B-1 -- and vitamin E. Yet another vital function of manganese is to serve as a constituent of the enzyme superoxide dismutase, a potent antioxidant that helps scavenge harmful free radicals in the body. The recommended dietary intake for manganese for women is 1.8 mg per day; men require 2.3 mg a day. Low levels of manganese can result in infertility, misshapen bones, weakness and seizures. You should only take manganese supplements under the guidance of your physician. To avoid possible toxicity, manganese from supplements and dietary sources together should not exceed 10 mg a day.
Benefits
A diet that contains sufficient amounts of manganese can offer a variety of health benefits and help to prevent diseases. By destroying free radicals, the superoxide dismutase created by manganese can help reduce risk of chronic conditions such as heart disease and cancer. By helping to create collagen, manganese speeds wound healing. It is also essential for proper iron metabolism, thereby helping to prevent anemia. Manganese's role in maintaining healthy bone density may help prevent fractures. University of Maryland Medical Center reports that a combination of calcium, zinc, copper and manganese helped slow the loss of spinal bone in a group of post-menopausal women. There is some evidence that a diet rich in manganese can help alleviate premenstrual syndrome and dysmenorrhea, with women who consumed 5.6 mg of manganese in their diets every day reporting fewer mood swings and cramps than women who only ingested 1 mg of manganese.
Research
Scientific clinical research seems to support an association between manganese levels and premenstrual syndrome. In a clinical study published in August 2003 in "Biological Trace Element Research," blood samples from women suffering from premenstrual syndrome were compared with blood samples from women who did not have the condition. Significantly lower amounts of manganese -- as well as calcium, chromium and copper -- were found in the blood of patients with premenstrual syndrome.
Dietary Sources
Good sources of manganese include leafy vegetables, nuts and seeds. Whole grain products -- which contain twice the manganese of refined grains -- are also a good bet. Soybeans -- with 1.417 mg of manganese per cup -- are an excellent source; lima beans and kidney beans, with .970 and .844 mg per cup, also provide healthy amounts. A cup of long-grain brown rice provides 1.765 mg -- close to the recommended daily value for women for the entire day. A cup of pineapple chunks, with 1.530 mg, isn't far behind.
References
- University of Maryland Medical Center; Manganese; UMMC Staff; June 2009
- Food Science; Manganese In Our Body; Staff; April 2011
- "Biological Trace Element Research"; Calcium, Magnesium and Other Elements in the Red Blood Cells and Hair of Normals and Patients With Premenstrual Syndrome; R.J. Shamberger; August 2003
- USDA National Nutrient Database
- Health Supplements Nutritional Guide; Manganese Benefits and Deficiency Symptoms; Staff; 2008
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