Manganese is an essential trace mineral that plays a crucial role in various physiological processes within the human body. It serves as a cofactor for enzymes involved in a range of functions, including metabolism, bone formation, and antioxidant defense. Here are key aspects of manganese:
Functions in the Body:
Antioxidant Defense: Manganese is a component of manganese superoxide dismutase (MnSOD), an antioxidant enzyme that helps neutralize free radicals and protect cells from oxidative stress.
Bone Formation: Manganese is involved in the synthesis of connective tissues, including bone and cartilage. It contributes to bone formation and maintenance.
Metabolism: Manganese is a cofactor for enzymes involved in the metabolism of amino acids, cholesterol, and carbohydrates. It plays a role in the breakdown of nutrients to produce energy.
Blood Clotting: Manganese is associated with blood clotting processes and is a cofactor for certain clotting factors.
Neurotransmitter Synthesis: Manganese participates in the synthesis of neurotransmitters, including serotonin and norepinephrine, which are important for mood regulation and nerve function.
Sources of Manganese:
Manganese is found in a variety of foods, and a balanced diet usually provides sufficient amounts. Good dietary sources of manganese include:
Nuts and Seeds: Almonds, pecans, and sunflower seeds are rich in manganese.
Whole Grains: Whole wheat, brown rice, oats, and quinoa contain manganese.
Legumes: Beans, lentils, and peas are sources of manganese.
Leafy Green Vegetables: Spinach, kale, and collard greens are examples of manganese-containing vegetables.
Tea: Tea, both black and green, contains manganese.
Fruits: Pineapple, raspberries, and strawberries provide manganese.
Seafood: Certain types of seafood, such as mussels and clams, contain manganese.
Recommended Daily Intake:
The Recommended Dietary Allowance (RDA) for manganese varies based on age, sex, and life stage. As of my knowledge cutoff in January 2022, the RDAs for manganese are as follows:
- Children (1-8 years): 1.5-2.0 milligrams per day
- Children and Adolescents (9-18 years): 1.9-2.2 milligrams per day
- Adults (19 years and older): 2.3-2.6 milligrams per day
- Pregnant Women: 2.0-2.3 milligrams per day
- Lactating Women: 2.6-2.8 milligrams per day