Do you know the effective manganese benefits?
You will be unaware of these impressive benefits of manganese
To keep the body healthy, it is considered necessary to consume enough nutrients. Nutrients help in the smooth functioning of the body. At the same time, manganese is also one of the essential nutrients for the body, which we have discussed in this article of My Health Only. Here you will get to know well about the benefits of manganese as well as manganese-rich foods. Apart from this, other important information has also been included here.
Let’s start article
First of all, let’s get information about manganese.
What is Manganese? –
Manganese is a type of mineral that is considered essential for the body to remain healthy. It can play an important role in creating energy in the body and protecting cells from damage. In addition, manganese is thought to be essential for building strong bones, maintaining a healthy immune system, and reproduction. Further in the article, we have given detailed information about other manganese-rich foods.
Now we will know the reason for the lack of manganese.
Causes of Manganese Deficiency –
Nuts, legumes, seeds, tea, whole grains, and leafy green vegetables are all known sources of manganese. If these are consumed less than the need, then there can be a deficiency of manganese in the body, which is known as manganese deficiency. Apart from this, some other causes of manganese deficiency can also be considered, such as:
- Calcium intake with manganese
- Iron intake with manganese
- Manganese intake with phytic acid
- Low fat intake
Now know the symptoms of manganese deficiency.
Symptoms of Manganese Deficiency –
After understanding manganese and the reasons for its deficiency, now the question is bound to arise that there is a deficiency of manganese in the body, then how will it be known? So let us also tell what are the symptoms of manganese deficiency:
- Weakening of bones
- Poor development in children
- Skin rash
- Change in hair color of men
- Mood changes
- Pain during menstruation
In this part of the article, we are telling the benefits of manganese.
12 Helpful Benefits of Manganese
Here we are going to tell the benefits of manganese. Know below how the consumption of manganese can have a positive effect on health. Read the benefits of manganese:
- For Bones
Consumption of manganese-rich foods can be considered beneficial for bones. A research published on the website of NCBI (National Center for Biotechnology Information) suggests that due to lack of manganese in the body, proper bone formation can be disrupted and this condition can also cause bone loss. At the same time, manganese intake can be considered beneficial for improving bone quality. It is mentioned in research that manganese can play an important role in the formation of cartilage and collagen (a type of protein) in bones.
- Protection against free radicals
Manganese-rich diets can also play an important role in detoxifying free radicals. In fact, it is part of an antioxidant enzyme called manganese superoxide dismutase (MnSOD), which may act to detoxify free radicals. Explain that free radicals can cause oxidative stress, which can increase the risk of cancer, Alzheimer’s (amnesia), heart disease, and eye problems.
- To control blood sugar
Consumption of manganese can work to prevent the problem of diabetes. In fact, research has shown that low levels of manganese in the blood can increase the risk of diabetes. In such a situation, the intake of manganese can prove to be helpful in reducing the risk of this problem. This is because manganese can increase the secretion of insulin. This can help in the prevention of the problem of diabetes. However, more research still needs to be done on this topic.
- Prevention of Epilepsy
Epilepsy is a brain disorder in which the patient has recurrent seizures. At the same time, in research published on the website of NCBI, it has been told that the consumption of manganese can be beneficial to some extent in reducing the problem of recurrent seizures. At the same time, apart from manganese, nutrients like vitamin B6, magnesium, vitamin E, and omega-3 fatty acids are also mentioned in it.
- For metabolic rate
Manganese is also considered necessary for metabolism in the body. In fact, manganese is counted among the nutrients required for many metabolic activities, including normal human development, the nervous system, the immune system, the reproductive hormone system, antioxidant enzymes, and energy metabolism.
- For Blood Pressure
Manganese intake can also be effective in reducing the problem of high blood pressure. In this regard, research has been published on the website of NCBI, which states that manganese has the ability to reduce blood pressure. On this basis, it can be assumed that the consumption of manganese-rich foods can help in controlling blood pressure in the body.
- Helpful in inflammation
The use of manganese can be helpful in preventing inflammatory problems. Manganese is said to have anti-inflammatory properties, which can help reduce inflammation associated with the body and reduce the risk of it. In such a situation, it would not be wrong to say that the benefits of manganese can be seen to get relief from the problem of inflammation.
- In thyroid problem
Manganese intake can also be considered beneficial in thyroid problems. Research related to the topic mentions that manganese may directly affect thyroid hormones by controlling an enzyme called deiodinase (the peroxidase enzyme involved in the activating and deactivating process of thyroid hormones). At the moment, more research is needed on its functioning. Consult a doctor before taking manganese supplements for the thyroid.
- Assistant in PMS
Diarrhea, constipation, food cravings, headache, swollen breasts, insomnia, mood swings, or irritability from a few days before menstruation is called PMS i.e. Premenstrual syndrome. Research suggests that calcium intake along with manganese can improve symptoms of PMS syndrome, such as pain, loneliness, anxiety, restlessness, irritability, depression, and stress. However, more research needs to be done on how effective manganese alone may be in this.
- Blood Clotting
Research on manganese clearly states that manganese may be helpful in a number of body processes, including blood clotting and hemostasis. Explain that when there is an injury in the body or on the body, the blood clotting effect works to stop the flow of blood.
- For Brain Health
Manganese is also considered essential for the brain. In fact, research published on the NCBI website clearly mentions that manganese is essential for nerve and brain development as well as cognitive functioning (the brain’s ability to think, understand, remember and make decisions).
At the same time, another research clearly mentions that manganese can play an important role in brain development. On this basis, it would not be wrong to say that adding manganese-rich foods to your diet can be helpful in brain development.
- Helps in increasing energy and functional capacity in the body
According to research published on the website of NCBI, manganese can play an important role in energy production. Also, another research mentions that manganese can help control energy levels in cells. It can also make an important contribution to energy metabolism. Therefore, manganese-rich foods can be consumed along with other essential foods to maintain the energy levels in the body.
Still remaining information
After telling the benefits of manganese, we are giving information about Manganese Rich Foods.
Sources of Manganese –
There are many foods that are rich in manganese. Here we are mentioning those manganese-rich foods, whose consumption is limited quantities can be considered beneficial for health. Some of the sources of manganese are as follows:
- Whole grains, such as oatmeal, wheat bread, and brown rice.
- Consumption of nuts, such as hazelnuts and pecan nuts.
- Consumption of legumes, such as lentils and soybeans.
- Consume leafy vegetables, such as kale and spinach.
- Fruits, such as pineapple and blueberries, can be used.
- Tea consumption.
- Spices, such as black pepper, can be used.
- Pineapple and blueberries in fruits.
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Now just know how much manganese should be consumed.
The daily requirement of manganese –
To meet the deficiency of manganese, it is very important to consume it in the right amount. Therefore, here we are telling about how much manganese should be consumed on the basis of age:
Still more information
Now it’s time to know about some precautions.
Precautions to be taken while consuming Manganese –
It is very important to take some precautions while consuming Manganese Rich Foods, otherwise, it can prove to be harmful to the body as well. Let’s quickly know the precautions:
- If someone is using quinolones (a type of antibiotics), it is recommended that they take manganese supplements at least one hour after the antibiotics.
- Not only this, manganese should be consumed only two hours before or four hours after the intake of tetracycline (a type of antibiotic).
- At the same time, taking manganese along with antipsychotic drugs (associated with psychosis) can prove to be harmful.
- Taking calcium or iron along with manganese might decrease the amount of manganese in the body.
- Also, taking zinc along with manganese might increase the amount of manganese in the body. Because of this, the side effects of manganese can also increase.
- Also, it is recommended to take manganese at least two hours before or two hours after consuming foods containing phytic acid.
- Also, before taking manganese as a supplement, consult a doctor once.
At the end of the article, we will learn about the side effects of manganese.
Manganese Side Effects –
- Body tremors
- Muscle cramps
- Hearing loss
- Mania – A type of mental illness
- Having insomnia
- Having depression
- Loss of appetite
- Having a headache
- Feeling irritable
- Feeling weak
- Mood changes
After reading this article, you must have become well aware of manganese and its benefits. Also, there will be no doubt about what can be the symptoms of manganese deficiency. In such a situation, now you can feel free to include manganese-rich foods in your diet. At the same time, do not forget to take care of its quantity at the time of its consumption, otherwise, it may have to face its side effects. Keep reading My Health Only for similar health-related information along with nutrients.