Foods rich in manganese. What foods contain manganese? Foods high in manganese table

The human body contains more than thirty trace elements, many of which are in the group of essential, that is, vital for full functioning. These elements perform certain functions, the violation of which leads to a change in the development of the organism and its further destruction. Mineral elements are actively involved in the processes of human biochemistry, and any change in their balance leads to irreversible consequences. Therefore, the preservation and maintenance of the presence of mineral microelements within certain limits is the basis for the normal functioning of living organisms.

In a deep study of vitamins C, B and E, it was found that with an insufficient content of manganese, these vitamins can be poorly absorbed. With an increase in the concentration of unrelated vitamins of these groups, they become toxic and poison the human body. Therefore, knowing which foods contain manganese is quite important. The amount of manganese in the most common products is shown in the table.

Manganese content in foods

Product name	Manganese content in 1mg\100g	% DV in manganese per 200 g of product
Coffee beans	Over 90	100
Various types of tea	up to 90	100
Hot red pepper	6,5	100
	20	100
Wheat flour	up to 7	100
edible chestnut	4	100
soy flour	4	100
Cereals	3,6	100
oat flour	3,6	100
Cocoa without heat treatment	3,5	100
Gelatin	3	100
Chocolate	3	100
raspberries	3	100
Coconut	3	100
Barley	3	100
Peas, dried beans	3	100
Spinach	3	100
Grape	up to 1	100
Carrot	up to 1	100
cucumbers	up to 1	100
Asparagus	up to 1	100
Turnip	up to 1	100
Mushrooms	up to 1	100
Potato	up to 1	100
Tomatoes	up to 1	100
Rhubarb	up to 1	100
radish	up to 1	100
Canned olives (unpasteurized)	up to 1	100
Rye flour	up to 1	100
Date fruit	up to 1	100
Dessert plum	up to 1	100
Beet	up to 1	100
Black currant	up to 1	100
Cauliflower	up to 1	100
White cabbage	up to 1	100
Cheese products, regardless of fat content	up to 1	100
Yolk	up to 1	100
kidneys	up to 1	100
Meat (pork)	up to 1	100
Celery	up to 0.2	20
Non-synthetic honey	up to 0.2	20
Olive oil	up to 0.2	20
Crustaceans	up to 0.2	20
Fish (red)	up to 0.2	20
Lemon (fruit)	0,005	0,25
Mustard	0,005	0,25
Poultry meat	up to 0.005	0,25
Veal	up to 0.005	0,25
Beef	up to 0.005	0,25
Milk	0,0004	0,02

The table shows that manganese in products is concentrated unevenly. In meat and dairy products, its content is relatively small, but in vegetables and fruits it is more than enough. Therefore, the use of greens in the daily diet reduces the risk of developing rickets, strengthens the skeleton and the central nervous system.

Products containing manganese must be included in the daily diet, as this mineral is essential for the proper and harmonious development of cells. The proper functioning of the nervous system depends on its presence in the body. Manganese is involved in the production of neurotransmitters that are responsible for the impulse transmission of nerve fiber signals. Manganese is also essential in the formation of bone tissue and cartilage.

The immune system, with the support of manganese compounds, can better resist the pathogenic bacteria of the outside world. Manganese prevents the formation of fatty deposits in the liver. A balanced amount of manganese has a beneficial effect on the thyroid gland, helps prevent diabetes and the circulatory system.

The body of an adult consumes about 2-9 mg of manganese per day, on average up to 0.3 mg per kilogram of body weight, so each person can independently calculate the required minimum of this mineral and maintain its presence in their diet.

In athletes and people with great physical exertion, this rate naturally increases. During pregnancy and lactation, this rate is also significantly higher and is regulated depending on the physical condition of the woman and the characteristics of personal nutrition.

Manganese deficiency in diet

The lack of manganese in the body does not appear instantly, its deficiency has a slow deterioration in the state of the body. The main symptoms are:

general weakness;
increased irritability;
constant feeling of fatigue;
frequent runny nose;
weight gain;
seizures in adolescents.

Mineral deficiency often leads to anemia of various forms, reproductive dysfunction, regardless of gender, poor growth in children, and weight loss for no reason. Irreplaceable loss of manganese can lead to various allergies, asthma, rheumatism, diabetes, sclerosis and serious diseases associated with impaired immune function. Also, the exclusion from the diet of foods with a high presence of manganese leads to various disorders of the human psyche.

Manganese excess or overdose

Excess manganese in the body can be very dangerous. Since saturation with manganese causes such disorders as:

deterioration and further deposition of iron in cells;
high risk of anemia;
a sharp deterioration in the functioning of the nervous system;
decreased calcium conversion;
dysfunction of the musculoskeletal system.

Symptoms that signal an excess of manganese - deterioration or complete loss of appetite, the occurrence of hallucinations, memory impairment, drowsiness, pain, seizures.

Manganese and harmful production

People employed in hazardous industries are particularly susceptible to an excess of manganese. The bulk of such people work at steel-smelting and oil refineries, electrical engineering stations, mines for the extraction of mineral ores, and welded industries. Coffee, green tea, cocoa and other products with a high content of manganese are contraindicated for these categories of the population.

Also, these people are strongly advised to increase the consumption of foods that are rich in vitamin D. Or, the maximum of the foods consumed, subject them to prolonged heat treatment. Manganese in foods with a high concentration also leads to the accumulation of phosphorus, iron, copper and zinc in the body.

Recent studies and experiments by scientists have proven that manganese is involved in almost all body processes. Its role is difficult to overestimate for the harmonious development of man. The indicator of the level of this mineral should be among the mandatory. With a balanced presence of manganese, the immune system is much more successful in fighting harmful bacteria and dangerous viruses. The active participation of manganese compounds stimulates metabolism, the work of the gastrointestinal tract. The influence of manganese during the recovery period after injuries and surgery is very important, as it is involved in the restoration of bone tissues.

In the context of changes in the environment, the deterioration of the immune system of future generations, the development of artificial growth stimulants, both animal and plant, the balance of micro-, macrominerals in the human body is very important. And how much this ratio will affect health depends solely on people and their nutrition.

Now it is not difficult to carry out water supply to a private house - there would be time and financial possibilities. Many people use wells as a source of water. Well, if you are lucky, and the water in the well meets sanitary and other standards. And if not, and does it contain harmful chemicals? The same manganese is found in water is not so rare. And if its concentration is too high, the water must be purified. Today we will talk about how to do it better.

From this article you will learn:

How does elevated manganese in water affect the human body

Why manganese is dangerous in water, and what are the standards for its content

How can manganese be determined in water

What methods are used to purify water from manganese

What filters are used to purify water from manganese

What effect does manganese in water have on the human body

People learned to use manganese for their own purposes a very long time ago. Another naturalist from Ancient Rome, Pliny the Elder, wrote about a type of magnetic iron ore, with which you can lighten glass. Perhaps Pliny would have gone further in his research, but he died during the eruption of Vesuvius. In the 16th century, the famous alchemist Albert the Great called this mineral magnesia. And only at the end of the eighteenth century, the Swedish scientist Karl Schelle determined that magnesia had nothing to do with magnetic iron ore, but was a compound of an unknown metal. The first metallic manganese in 1774 was received by Schelle's friend, the chemist Johan Gottlieb Gann.

Manganese is a very common element, ranking fourteenth in abundance on the planet. It is literally everywhere: in the earth, in water, in plants and animals. The properties of manganese are such that it can be used in a wide variety of areas of life - from industry to medicine. Even in everyday life, the use of manganese is not uncommon.

There is very little manganese in the human body, a microscopic amount, but its importance is difficult to overestimate. For example, without manganese, we would not be able to absorb vitamin B1, which is responsible for the functioning of the nervous and digestive systems of the body. Even the normal functioning of the heart depends on B1, and therefore on manganese. With insufficient amounts of it, the risk of developing diabetes increases. Also, this microelement helps the normal development of the skeletal system.

We cannot do without a certain dose of manganese in the body. And this number has long been calculated by medical scientists:

The norm per day for an adult is up to 5 mg;

For a child under 15 years old - 2 mg;

For a child up to a year - 1 mg.

However, as Hippocrates said: "Everything is a medicine, and everything is a poison - it's all about the dose." Same with manganese. A large amount of this trace element in the body will not bring a person anything good. If the manganese content is exceeded eight times, brain functions are impaired. The most dangerous is systematic manganese poisoning.

How manganese appears in natural waters

There are not so many safe sources of water for drinking today. As a rule, any natural water has to be purified, which is what water treatment plants do. In some areas of our country, the soil is especially rich in manganese salts, and when using water from underground sources in these areas, a corresponding problem arises. Excess manganese from water must be removed to maintain human health.

Manganese is not often found in its pure form, but it is part of a large number of minerals. Some acidic and ferruginous ores also contain manganese. It would seem, what does this have to do with water sources, how does manganese get into them? There are two main ways:

Natural. Manganese is washed out by water from the minerals containing it. Also, in very significant quantities, it can enter the water from decomposed aquatic animals and plant organisms (especially blue-green ones).

Man-made. These are wastes of chemical enterprises and metallurgical plants discharged into water bodies. Some agricultural fertilizers also contain manganese, which then enters the water.

Is there a lot of manganese in the water as a result? Much depends on the area and on what kind of water is meant. It is least of all in sea waters - about two micrograms per cubic decimeter. In the river - from 1 to 160 mcg. But the absolute champion here is groundwater. They can contain hundreds or even thousands of micrograms per cubic decimeter. Quite often, manganese is found in water along with iron, although its concentration is lower.

The amount of manganese in water is not constant, it changes depending on the season. In winter and summer, the content of heavy metals in water bodies is higher due to stagnant water. But in spring and autumn, the situation is exactly the opposite. There are other factors that affect the level of manganese in drinking water. For example:

Temperature;

The amount of oxygen;

pH (hydrogen indicator);

How actively aquatic organisms absorb or, conversely, excrete manganese;

Are reservoirs connected to local lakes or rivers;

The amount of manganese that got into drains, etc.

According to the World Health Organization, the amount of manganese in water should not exceed 0.05 milligrams per liter. Unfortunately, they are not followed everywhere. In the USA, for example, manganese content in some places exceeds the permissible level by ten times. In Russia, the established norm for drinking water is no more than 0.1 milligrams per liter. However, the same figure is also relevant for household water.

What threatens the excess of manganese in water

When there is too much manganese in water, it is bad for not only human health. Much more chemically resistant household appliances and even the plumbing system also suffer.

The influence of manganese on the plumbing system and household appliances:

Due to manganese deposits, the permeability of water pipes is deteriorating, and their service life is reduced.

The same applies to the heating system: manganese deposits in pipes reduce heat transfer.

Pipes can become completely clogged - "thanks" to manganese bacteria. Everything happens in the same way as in the case of the action of iron bacteria.

A large amount of manganese in water is bad for electrical appliances. Scale in a kettle or washing machine is often formed just because of this substance.

If black spots appear on plumbing or household appliances, this may be an indication that the manganese content in the water is too high.

Human health is much more fragile than household appliances. That is why the water you use must be carefully monitored. If suddenly a slightly yellowish tint appears near the water and it becomes unpleasant in taste, not only by itself, but even in tea or coffee, this is a sure sign that the concentration of manganese in it is unacceptably high.

What exactly is dangerous excess manganese in the human body? First of all, a negative effect on the nervous system. For children, this is especially dangerous. Studies have shown that a high concentration of manganese in a child's body can affect his intellectual abilities.

If the concentration of the metal in the body is too high, general poisoning may occur. Main symptoms its the following:

A person's appetite decreases;

Headache and dizziness;

There are cramps, back pain;

There are mood swings;

The patient has a general breakdown and apathy.

If you constantly drink water with a high concentration of manganese, then:

The condition of the skeleton may worsen;

It is possible to reduce muscle tone, even develop muscle atrophy;

It is not excluded the appearance of allergies;

The kidneys, liver, small intestine, and even the brain can be affected;

There is a high risk of developing cancer and Parkinson's disease.

Why is the high content of manganese in water dangerous for the human nervous system

Manganese is a heavy metal that tends to gradually accumulate in the body. With the constant use of water with an excessive concentration of manganese, sooner or later the human nervous system will suffer. Here you can select three stages of illness:

In the first stage, disorders of the nervous system are functional in nature. A person gets tired faster, he periodically or even constantly wants to sleep. Arms and legs weaken, symptoms of vegetative dystonia appear. There is increased sweating and salivation. Facial muscles, on the contrary, can be weakened, which will inevitably affect facial expressions. Muscle tone also decreases, numbness is felt in the arms or legs.

The mental activity of such a patient also changes, although this is not always noticeable to an outside observer. This is expressed in the following terms:

The area of interest of such a patient becomes more limited;

Activity also decreases;

The ability for associative thinking is dulled;

Memory weakens.

It is significant that the patient cannot adequately assess his condition. Therefore, focal neurological symptoms of intoxication are quite difficult to diagnose even for a specialist. In this case, if the cause of the disease is not identified in time (namely, a high concentration of manganese in the body), then the disease can be started. Then the damage can become irreversible.

In the second stage of the disease, the symptoms of toxic encephalopathy increase. Namely:

The person becomes more and more apathetic;

He is increasingly sleepy;

General weakness progresses, efficiency decreases;

The mnestic-intellectual defect deepens;

There are signs of extrapyramidal insufficiency: slowness of movements, weakening of facial expressions, involuntary muscle contraction, etc.

In addition, the activity of the endocrine glands is disrupted, signs of numbness of the extremities become more pronounced. The second stage of the disease is very dangerous. The fact is that even if the cause of the disease is found and there is no more contact with manganese, the process does not stop there. Moreover, for a few more years it will only develop. It will eventually be possible to suspend the disease, but most likely it will not be possible to achieve a final recovery.

The last stage of poisoning - manganese parkinsonism - is characterized by severe disorders of motor functions. In the patient:

The pronunciation is broken;

Speech becomes monotonous, handwriting becomes slurred;

The face is mask-like;

Very low physical activity;

Spastic-paretic gait (a person spreads his legs too wide when walking, he sways from side to side);

Paresis of the feet - when while walking the foot can "drag" along the ground.

In addition, involuntary excessive muscle movements occur - mainly in the legs. Sometimes, on the contrary, muscle tone is significantly reduced. The mentality of the patient also changes. People who have been poisoned with manganese experience apathy or, conversely, are overly complacent and even euphoric. Unreasonable laughter or crying is possible. Often a person does not understand that he is sick, or believes that his illness is not serious. The mnestic-intellectual defect progresses. The patient does not determine the time well, his memory deteriorates, problems arise both in professional and social activities.

The consequences, as you can see, are very severe. That is why it is so important to determine the cause of the disease in time. And if it is a high concentration of manganese in the water, you need to take immediate action. It should be remembered: the human body receives manganese not only by eating food cooked in "bad" water. In this case, even just brushing your teeth or washing your face with contaminated water is very dangerous.

To purify water from manganese, use

How to determine manganese in water

It is no coincidence that manganese is called the eternal companion of iron. If there is iron in the water you use, manganese is also there. But not vice versa. Even when there is no iron in the water, manganese may well be present. We have already talked about the consequences of an overabundance of this element in the human body. Therefore, water from manganese must be purified.

How to notice that there is a high concentration of manganese in the water without doing a special chemical analysis? There are several signs to look out for:

Water becomes cloudy and dark if manganese compounds are present in it;

Notice the smell. If it seems unusual to you, this is already an alarming sign;

If the water is left to stand, a black precipitate will fall to the bottom of the dish;

When there is a lot of manganese in the water, then after a long contact with it, your hands and nails will definitely turn black.

And this is not all the signs. If such water is boiled, then a black coating will remain on the dishes. Water with a high manganese content not only has a strange smell, but also an unpleasant astringent taste. Dark spots on plumbing, deposits in water pipes or even their complete blockage are also the “fault” of this element. Do you feel that the apartment has become colder? It is possible that manganese deposits have appeared inside the heating system, which complicates the heat transfer process.

The presence of at least one of these signs is already a reason to think well. In this case, it is necessary to immediately limit the consumption of water with the possible presence of manganese in it. And be sure to do an analysis by contacting a sanitary station or a private laboratory. Results will be provided to you in approximately 3-7 days.

How is water purified from manganese

To begin with, experts analyze the water for the concentration of manganese, and only after that they choose the most appropriate method for its purification.

Manganese in terrestrial rocks is most often in the form of a salt, which is highly soluble in water. Therefore, in order to purify water from manganese, it is necessary to make sure that this element ceases to be soluble. This is where chemistry comes in. Divalent manganese is converted to tri- or tetravalent manganese by oxidation. Manganese hydroxides with valences 2 and 3 are almost insoluble in water.

There are several methods for oxidizing manganese:

With the help of strong oxidizing agents that increase the redox potential of the medium. At this value, the pH of the water is not regulated.

Weak oxidizing agents are used with a simultaneous increase in the pH value of the water.

Raise the pH value of the water, using strong oxidizing agents at the same time.

Bivalent manganese is converted to tetravalent manganese hydroxide and deposited on the filters. In addition, he himself turns into a catalyst, which accelerates the process of oxidation of the divalent manganese remaining in the water with the help of dissolved oxygen.

Methods for removing manganese from water

Manganese aeration

This method is very affordable, and therefore the most common. Serious aeration of manganese is carried out, then filtration. First, free carbon dioxide is isolated from the water under vacuum, which increases the pH to 8.0–8.5 units. After that, it's the turn of the filter. It is used as a granular filler, for example, quartz sand.

However, this method is not suitable for all cases. It is not used if the permanganate oxidizability of water is more than 9.5 mgO2 / l. To use this method, the presence of ferrous iron in water is required, which, when oxidized, turns into iron hydroxide. It, in turn, absorbs divalent manganese and oxidizes it. Another condition: compliance with a strict ratio between manganese and ferrous iron - seven to one. However, the last point can be artificially corrected by adding iron sulfate to the water.

catalytic oxidation

The tetravalent manganese hydroxide (formed on the filter surface by the metering pump) oxidizes the divalent manganese oxide. The trivalent oxide obtained after this is oxidized with the help of dissolved oxygen to a state insoluble in water.

Demanganation with potassium permanganate

It can be used for purification of both underground and external waters. Potassium permanganate oxidizes manganese dissolved in water, turning it into oxide, which dissolves in water much worse. Manganese oxide, in turn, is a good catalyst for dissolving divalent manganese. To get rid of 1 mg of the latter, you need 1.92 mg of potassium permanganate. With this ratio, 97 percent of divalent manganese will be oxidized.

After that, the water must be filtered using a special coagulant, then a sand filler is additionally used. Sometimes ultrafiltration equipment is also used.

Introduction of oxidizing reagents

Various reagents are used to oxidize manganese in water. But mostly it is chlorine, its dioxide, sodium hypochlorite and ozone. It is very important to take into account the pH level of the water. If chlorine is added to water with a pH of at least 8.0–8.5, then a good effect will have to wait about an hour and a half. Sodium hypochlorite works the same time. Often treated water needs to be alkalized. This is done in cases where oxygen acts as an oxidizing agent and the pH of the water does not reach 7 units.

Calculations show that for the conversion of divalent manganese into tetravalent, 1.3 mg of the reagent substance should be taken per mg of manganese. But this is in bare theory; in practice, much more oxidizer is usually required.

Chlorine dioxide or ozone, when treated with water, act much faster - only about a quarter of an hour. True, only if the pH of the water is 6.5–7.0 units. According to stoichiometry calculations, 1.35 mg of chlorine dioxide or 1.45 mg of ozone will go to 1 mg of divalent manganese. But again, more ozone will be required than in theoretical calculations. This happens because in the process of ozonation, manganese oxides decompose ozone.

In general, there are several reasons why more reagents are required than indicated in the calculations. Many factors influence the process of manganese oxidation in water. For example, this is the pH level of water, the presence of organic matter in it, the duration of the reagents used. A lot depends on the equipment that is used for the process. Practice shows that potassium permanganate usually needs to be taken 1-6 times more, ozone - 1.5-5 times, and chlorine oxide may even be required in 1.5-10 times the amount.

Ion exchange

Ion exchange involves hydrogen or sodium cationization of water. To effectively remove manganese salts dissolved in water, it must be treated in two layers of ion-exchange material. Two resins are used for this: cation-exchange resin with H+ hydrogen ions and anion-exchange resin with hydroxyl ions OH-. They are used simultaneously and sequentially. This mixture of resins replaces water-soluble salts with hydroxide OH- and hydrogen H+ ions. When these ions are combined, the most ordinary water molecules are obtained without the presence of salt in them.

At the moment, this method of getting rid of water from impurities of manganese and iron is the most promising. The main thing in it is to choose the right combination of ion exchange resins.

Distillation

This method is based on the conversion of water into steam with its subsequent concentration. We all know that the boiling point of water is 100°C. But this does not mean that it will be the same for other substances. This method of water purification from manganese is based on the difference in boiling points. Pure water boils first and turns into steam. Other elements evaporate only after most of the water has boiled away. Thus, we get pure, without impurities, water. The technology is simple and understandable to everyone, but very energy-consuming.

Filters for water purification from manganese

Filters in this case are not so easy to choose. Here it is necessary to act according to the system. First, determine the composition of the water to be purified from manganese. Secondly, to designate the minimum requirements for the quality of water after its filtration. Thirdly, when choosing a cleaning system, you need to pay attention to the following points:

on the pH level of the water;

The amount of oxygen or carbon dioxide in the water;

Is there ammonia or hydrogen sulfide in the water;

The characteristics of the water supply are also important: its performance and water pressure.

After that, you can proceed to the choice of filter material for purifying water from manganese. There are a few of them that are the most popular.

SUPERFEROX

SUPERFEROKS filtering material is designed to remove iron and manganese ions dissolved in water, as well as to reduce water turbidity and color. The basis of the filtering medium is a durable natural material "pink sand" with a catalytic film deposited on its surface, consisting of higher oxides of manganese. The action of SUPERFEROKS is based on 2 principles: sorption (due to the porous structure of the material) and catalytic oxidation. When water is filtered, manganese oxides in the catalytic film accelerate the process of oxidation of ferrous iron to ferric iron with the formation of the corresponding hydroxide. Due to the porosity of the material structure, the formation of ferric hydroxide occurs both on the surface of SUPERFEROX grains and inside its pores, which leads to an increase in dirt capacity and an acceleration of the process of water iron removal. The resulting iron hydroxide is able to catalytically oxidize divalent manganese with the formation of practically insoluble hydroxides Mn(OH)3 and Mn(OH)4. When the filter resource is exhausted, in order to restore the properties of the filtering medium, it is necessary to regenerate the installation with a reverse flow of raw or purified water (more efficiently with a water-air mixture).

Ferosoft B

Multi-component ion-exchange loading FeroSoft is designed for a comprehensive solution of problems in water treatment systems. This load consists of several ion-exchange resins of different granulometric composition that allow you to effectively remove hardness salts (Ca2+ and Mg2+), iron impurities (Fe3+ and Fe2+), manganese (Mn2+), organic compounds from the source water. The load is designed to solve the most typical problems with drinking water, it is most suitable for use in water treatment systems of country houses and cottages.

Where to buy filters for water purification from manganese

It is difficult for an unprepared person to independently choose a suitable filter for water purification. Fortunately, there are specialists for this.

Biokit employs professionals to help you choose the best option. Moreover, there is no fundamental difference whether this is an existing water treatment system, or it is still at the design stage. The optimal decision will be based on the provided data.

Biokit also offers a wide range of reverse osmosis systems, water filters and other equipment that can restore tap water to its natural characteristics.

Our specialists are ready to help you:

Connect the filtration system yourself;

Understand the process of choosing water filters;

Pick up replacement materials;

Troubleshoot or solve problems with the involvement of specialist installers;

Find answers to your questions over the phone.

Entrust water purification systems from Biokit - let your family be healthy!

The role of manganese in the human body

Functions of manganese:

It contributes to the normalization of the functions of the central nervous system (central nervous system), participates in the production and formation of neurotransmitters.
Accelerates the elimination of toxins and free radicals from the body.
Improves adrenal function, enhances the action of insulin.
It has a beneficial effect on cell membranes, improves their structure.
Takes part in the synthesis of thyroxine (thyroid hormone).
It affects the bone and muscle system: it contributes to the formation of muscle tissue, the proper development of bones and cartilage.
Increases the absorption of glucose, regulates blood sugar levels.
Participates in the process of synthesis of fatty acids, utilization of lipids. With a normal content of manganese in the body, fats are used more fully.
Protects the liver from cholesterol and subsequent fatty degeneration. Promotes the deposition of glycogen in liver cells.
Improves the absorption of B vitamins,,, copper and choline.
Affects reproductive function, maintains normal estrogen.
Participates in the production of many enzymes.
Helps maintain energy balance.
Helps to increase immunity, is necessary for the production of interferon.
Improves blood clotting.

Manganese is used in the treatment of diseases of the nervous system (Parkinson's, epilepsy, chronic fatigue). Preparations with manganese are prescribed for people with diseases of the joints, liver, thyroid gland, reproductive system.

Excess manganese can be harmful. For example, in Chile, where there are many manganese deposits, workers are often diagnosed with a syndrome called "manganese madness." Movement coordination is disturbed, anorexia, insomnia develop, hallucinations appear, complete damage to the central nervous system

Main sources of manganese

Animal sources:

Meat (excluding pork).
Offal (kidneys, liver).
Cheese, milk, eggs, cottage cheese.
Fish and seafood (crabs and crayfish).

It should be noted right away that manganese in animal products is contained in minimal quantities.

Plant sources (Table 1):

Olive and linseed oil.
Greens, white and cauliflower, cucumbers, radish. As well as carrots, beets, broccoli, spinach, etc.
Nuts (hazelnuts, walnuts, peanuts, pine nuts, cashews, pistachios, etc.).
Cereals: wheat, millet, oatmeal, rice and buckwheat.
Legumes (soybeans, peas, beans, lentils).
Fruits (lemon, grapes, apples, pineapple, apricot, cherries, etc.).
Berries (lingonberries, wild roses, blueberries, bird cherry, currants, raspberries, strawberries).
Cocoa grains, green tea.
Mushrooms.

Table 1. Manganese content in products


Hazelnut	4,2
pistachios	3,8
Soya	1,42
Wheat	1,2
Rice	1,1
Spinach	1
A pineapple	0,75
Champignon	0,7
Beet	0,6
Rose hip	0,5
White cabbage	0,35
Potato	0,35
Strawberry	0,3
Apricot	0,25
Tomatoes	0,22
Carrot	0,15
Celery	0,1
Cucumber	0,08

From plant sources, you can get 7-10 mg of manganese per day. It is enough to include vegetables and nuts in the menu. It is worth remembering that this element is best absorbed in tandem with zinc.

It is more difficult to preserve manganese in food: it is destroyed during refining and heat treatment. It is recommended to consume more raw vegetables, fruits, nuts, natural juices. Choose unprocessed cereals, subject meat and fish to a gentle treatment (steamed or stewed). The daily norm of manganese is given in Table. 2.

A person needs higher dosages of manganese if:

He suffers from diabetes or diseases of the cardiovascular system.
With nervous overload.
With an unbalanced diet.
If reproductive function is impaired.
With physically hard work or sports loads.
In some cases during pregnancy.

Table 2. Daily intake of manganese.

Interaction with other substances

Interaction with other nutrients:

Manganese improves the absorption of B vitamins, and.
Works closely with copper, these are paired elements in our body.
Phosphorus and calcium are considered stronger elements. They block the absorption of manganese.
Manganese inhibits zinc and copper and may prevent their absorption.
With a lack of iron, the body absorbs manganese faster, an excess of iron blocks the absorption channels of the element.
Magnesium-containing preparations are also undesirable to be taken simultaneously with manganese.
Cesium, vanadium and some other compounds displace manganese from the body.

manganese deficiency

Possible causes of manganese deficiency:

Increased physical and sports activities.
Unbalanced diet.
Work in hazardous industries.
Increased psycho-emotional stress.
Violation of metabolic processes.
Violation of the hormonal background (ovarian dysfunction, menopause, etc.).
Alcohol abuse.

Manganese deficiency symptoms:

Frequent depression, apathy, loss of strength.
Deterioration of mental activity, memory.
Disturbance of coordination of movements, convulsions and spasms in the muscles.
The first symptoms of osteoporosis or arthritis may begin to appear. The condition of the skin worsens (rashes appear, pigmentation is disturbed), hair and nails grow more slowly.
Infertility develops, because the hormonal background is disturbed.
Premature aging.
Children slow down development.
Immunity decreases, a tendency to allergies is observed.
Increased risk of cancer.

First of all, you need to undergo a complete examination and adjust the diet. Take manganese-containing preparations only as directed by your doctor in the prescribed dosages. 40 mg of an element is a toxic dose. It can only be obtained through the abuse of drugs or in hazardous production. It is almost impossible to exceed the norm by consuming ordinary foods.

Excess manganese

Excess manganese is diagnosed in rare cases:

If a person has worked in hazardous production for many years.
His metabolic processes are disturbed.
He abused drugs with manganese.

Symptoms of an excess of a trace element:

Weakness, tendency to depression.
Memory deterioration.
Violation of gait, muscle atrophy, movements become unnaturally slow and constrained.
Parkinson's disease may develop.
Manganoconiosis.
Violation of the functions of the respiratory system.
Enlargement of the liver.
Sexual impotence.

Preparations with manganese

In medical practice, the following forms of manganese are used: sulfate, gluconate and chloride (in tablet or encapsulated form), as well as potassium permanganate or the well-known "potassium permanganate". It is used not only for poisoning, but also for the treatment of wounds.

With magnesium deficiency, the following drugs are prescribed:

Biobalance of marine calcium. Contains calcium, manganese, copper, vitamin C and. The package contains 100 tablets of 600 mg.
Turamine manganese. It is produced in capsules, weighing 0.25 g. There are 90 pieces in a package. Contains manganese gluconate.
StayHealthy. The package contains 90 tablets, weighing 0.43 g. The composition includes magnesium sulfate, a number of vitamins and trace elements.
Vitamin preparations. Manganese at a dosage of 2.5 mg is included in a number of vitamin supplements: Multi-Tabs, Vitrum, Calcemin, Supradin, Oligovit, Complivit, etc.

Cocoa beans are an excellent source of manganese. However, they still have a lot of features that you obviously did not know about before (watch the video below).

Manganese is an element that takes part in many life processes in the human body. In particular, it is necessary for the normal development of cells, for the good absorption of thiamine, copper and iron. In addition, manganese is able to mitigate the toxic effects of certain substances.

Also, this element has a positive effect on bones and cartilage and improves metabolism. Manganese is very important for human health, so you need to know what foods contain it.

Products containing manganese

A large amount of manganese is found in cereals: wheat, rye, rice, oatmeal, buckwheat. Legumes are also rich in them, for example, a lot of manganese is found in beans. In general, we can say that the main products containing manganese are plants. This group includes dill, raspberries, currants, bird cherry, spinach, parsley, cranberries, blueberries, green tea. A large amount of this useful element is found in cranberries, peppers, chestnuts and nuts.

Knowing the list of products that contain manganese is necessary in order to maintain the proper amount of this element in the body.

Manganese: deficiency and excess

The daily intake of manganese is 2.5-5 mg per day. Knowing the list of products that contain manganese is necessary in order to maintain the proper amount of this element in the body. Its deficiency, as well as its excess, can lead to negative consequences. So, manganese deficiency causes the following pathological conditions:

constant fatigue and irritability;
allergic rhinitis;
bone diseases such as osteoporosis and arthrosis;
excess weight;
in children - developmental delay and a tendency to convulsions.

Eating too many foods high in manganese can lead to an excess of manganese. In this case, the person is threatened with the following:

the risk of developing anemia;
deterioration of the nervous system;
violations in the functioning of the bone and muscle systems;
memory impairment;
convulsions.

It is important to remember that if a person takes vitamin and mineral complexes, it is better to exclude foods high in manganese from the diet altogether.

Dietitian, Associate Professor Z.M. Evenshtein in his book “Health and Nutrition” writes about the following benefits of manganese:

Participates in metabolism;
Creates favorable conditions for the accumulation of glycogen by the liver. Glycogen is the body's essential reservoir of glucose;
Prevents fatty liver;
Favorably affects the formation of hemoglobin;

manganese deficiency.

Insufficient intake of manganese is accompanied by:

growth retardation;
Violation in the reproductive system;
Increased bone fragility;
Metabolic disorder.

Manganese deficiency in the body can be avoided by eating the right foods.

What foods contain manganese?

Well, first of all, a lot of the mineral is present in cereals. The leader is oatmeal 5050mkg per 100g of oatmeal. There is still a lot of it in rye flour 2590mcg, oatmeal 3820mcg, buckwheat 1560mcg per 100g of product.
Dairy products contain very little manganese. Most of the mineral in Dutch cheese is 100 mcg per 100 g of the product, and in milk there are only 6 mcg per 100 g.
Manganese is found in vegetables. Beets 660mcg, lettuce 300mcg, carrots 200mcg, onion 230mcg, garlic 810mcg per 100g of product.
Fruits and berries. Of the fruits in terms of manganese content, the leader is apricot 220 mcg. Among berries, the most manganese in gooseberries is 450mcg per 100g of berries. Currants 180mcg, strawberries 200mcg, raspberries 210mcg (per 100g).
Manganese is found in meat products. These products include lamb 35mcg, beef 35mcg, pork 285mcg, beef liver 315mcg, chicken 19mcg per 100g of product.
Manganese in fish food. Pink salmon 50mcg, carp 150mcg, chum salmon 50mcg, pollock 100mcg, herring 120mcg, mackerel 100mcg, greenling 100mcg, hake 120mcg, squid 170mcg per 100g of product.

Analyzing the above data, we can conclude that the leader in manganese content are grain crops. Already 50g of oatmeal per day will fill the daily requirement of manganese. Therefore, cereals should be an integral part of the proper nutrition of a person who monitors his health. In the diet of pregnant women, nursing mothers and children, milk porridges and cereals with meat must be present, because in addition to this mineral they contain