Manganese daily requirement. Sources of manganese in foods
Manganese is vital necessary element for the human body and plays important role in the functioning of almost all organs and systems. Why the body needs manganese, what foods contain it, the consequences of a lack and excess of manganese in the body - read this article.
Description of manganese:
Manganese is a chemical element, a silvery-white metal, most often found in nature in various compounds. Manganese is present in small quantities in all living organisms on the planet (plants and animals) and plays a very important role in the process of life. In the human body, manganese is present in every cell, but it is most concentrated in bone tissue, pancreas, kidneys and liver.
Why does the body need manganese:
- Manganese takes part in the formation of bone and cartilage tissue, therefore it is especially important during the growth period of the body.
- Plays an important role in maintaining normal hormonal levels. Participates in the synthesis of certain hormones thyroid gland. Supports the functioning of the female reproductive system.
- Participates in hematopoiesis processes.
- Necessary for the body to regulate blood sugar levels.
- Manganese is important for liver function and protecting it from obesity.
- Accepts Active participation at work nervous system.
- Manganese is necessary for the body to fully absorb copper, iron and vitamin B1.
Daily requirement organism in manganese:
For the human body (adult), the need for manganese can range from 2 to 9 mg per day and depends on gender, age and physical activity. At increased loads the body's need for this chemical element increases. According to experts, the daily intake of manganese should not exceed 10 mg.
Products containing manganese:
Manganese is present in foods of both plant and animal origin. The leaders in the content of this chemical element are: nuts (,), legumes (,), seeds (,), leaves, cereals (,), various types of tea, and other products.
The human body absorbs about 10% of manganese from food. With regular consumption of natural, unrefined foods, the daily requirement for manganese is easily satisfied with food.
Lack of manganese in the body:
Lack of manganese in the body is not a rare phenomenon, which can lead to quite serious consequences. A deficiency of this chemical element can occur due to the following reasons:
High psycho-emotional stress, which causes the nervous system to spend increased amount manganese
Poor nutrition, which includes overuse foods with preservatives and rare consumption of manganese-rich foods.
Poisoning by toxic elements such as vanadium and cesium.
Excess of copper in the body.
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Disorders of manganese metabolism in the body.
A lack of manganese in the body may be accompanied by the following symptoms: depression, fatigue, deterioration of memory and thinking abilities, muscle cramps, development of osteoporosis, early menopause in women, slow physical and mental development in children, slower growth of nails and hair, and other signs.
Excess manganese in the body:
An excess of manganese in the body is not common. Occurs, as a rule, when poisoning occurs in hazardous production conditions or when the metabolism of this element in the body is disrupted. For humans, a toxic dose is considered to be 40 mg per day. Excess manganese in the body can be accompanied by loss of strength, various disorders musculoskeletal system, loss of appetite and other symptoms.
Take care of yourself and be healthy!
Manganese is a trace element that is constantly present in living organisms and is necessary for their full functioning.
Animals and plants need manganese for normal height and reproduction. It activates a number of enzymes, participates in the processes of respiration, photosynthesis, affects ventilation and mineral metabolism.
Food sources - whole grains and cereals, fruits, green vegetables, dried beans, tea, ginger, cloves. And:
- Seafood (mussels)
- Nuts (hazelnuts), other nuts with high content manganese: pecans, walnuts, macadamias, almonds, cashews and pistachios
- Pumpkin seeds also contain a large amount of manganese, chia seeds, sesame seeds, flax and sunflower seeds
- Soy product (tofu)
- Bread (whole grain)
- Legumes (lima beans), adzuki beans and white beans are also rich in manganese.
- Fish (bass), then trout, pike and perch
- Spinach. Next in manganese content are amaranth, beet tops, chard and Chinese cabbage.
- Kale
- Black tea
Foods rich in manganese Table - manganese in food
| Product | Manganese content |
| Tea (black or green) | 150–900 mg/kg (depending on variety) |
| Cranberry | 40–200 mg/kg |
| bell pepper | 65 mg/kg |
| Soy flour | 40 mg/kg |
| Cereals | 36 mg/kg |
| Cocoa | 35 mg/kg |
| Spinach | 30 mg/kg |
| Lettuce leaves | 30 mg/kg |
| Chocolate | 30 mg/kg |
| Raspberries | 30 mg/kg |
| Peas and beans in grains | 30 mg/kg |
| Rice | 30 mg/kg |
| Barley | 30 mg/kg |
| Gelatin | 30 mg/kg |
| Wheat flour | 10–70 mg/kg |
| Rye and wheat bread | 2–10 mg/kg |
| Onion | 2–10 mg/kg |
| Green pea | 2–10 mg/kg |
| Cowberry | 2–10 mg/kg |
| Bananas | 2–10 mg/kg |
| Parsley | 2–10 mg/kg |
| Currant | 2–10 mg/kg |
| Blueberry | 2–10 mg/kg |
| Prunes | 2–10 mg/kg |
| Figs | 2–10 mg/kg |
| Yeast | 2–10 mg/kg |
| White and cauliflower cabbage | 2–10 mg/kg |
| Rhubarb | 2–10 mg/kg |
| Radish | 2–10 mg/kg |
| Olives | 2–10 mg/kg |
| Carrot | 2–10 mg/kg |
| cucumbers | 2–10 mg/kg |
| Mushrooms | 2–10 mg/kg |
| Potato | 2–10 mg/kg |
| Asparagus | 2–10 mg/kg |
| Turnip | 2–10 mg/kg |
| Tomatoes | 2–10 mg/kg |
| Plums | 2–10 mg/kg |
| Dates | 2–10 mg/kg |
| Grape | 2–10 mg/kg |
| Pork | 2–10 mg/kg |
| Kidneys | 2–10 mg/kg |
| Cheese | 2–10 mg/kg |
Functions in the body
The biochemical mechanisms of action of manganese are associated with its participation in the functioning of many enzyme systems. Manganese is necessary for normal growth, maintenance of reproductive function, normal metabolism connective tissue, it is also involved in the regulation of carbohydrate and lipid metabolism and stimulates cholesterol biosynthesis.
Requirement for manganese depending on age It is assumed that manganese is involved in synthesis or metabolism processes insulin. Manganese has lipotropic properties: it prevents fatty liver and promotes overall fat utilization. It is a component of superoxide dismutases, which play an important role in protecting the body from harmful effects peroxide radicals.
In the body of an adult healthy person contains approximately 10-15 mg of manganese. The highest concentration of manganese is in the bones, brain, liver, kidneys, and pancreas.
Daily requirement an adult's manganese content is 2.5-5 mg.
Intensity physical activity affects the need for a microelement, therefore the norm of manganese consumption for athletes is slightly higher than the average requirement of an adult body and ranges from 7 to 8.5 mg per day.
Manganese deficiency
Manganese deficiency can lead to problems carbohydrate metabolism by type of non-insulin-dependent diabetes, hypocholesterolemia, delayed hair and nail growth, increased convulsive readiness, allergies, dermatitis, impaired cartilage formation, osteoporosis. Manganese deficiency is detected when various forms anemia, reproductive dysfunction, growth retardation, weight loss, etc.
With the development of osteoporosis, intake aggravates manganese deficiency, as it complicates its absorption in the body. Intestinal absorption is also hampered by phosphates and. Consumption of products containing significant amount tannins and oxalates (such as tea and spinach) may interfere with the absorption of manganese.
Manganese poisoning
At chronic intoxication manganese are characteristic asthenic disorders: increased fatigue, drowsiness, decreased activity, range of interests, memory impairment. IN neurological status Hypomimia, dystonia or hypertonicity are observed, possibly revived or decreased tendon reflexes, hyperesthesia in the distal extremities, peripheral and central autonomic disorders. In case of severe form of intoxication leading to clinical picture is parkinsonism. Excess manganese increases copper deficiency.
Turamine Manganese 200mg capsules In balance studies of highly qualified adult athletes in winter period training, it was established that on the day of the 30 km cross-country run the content of iron, copper and manganese in the diets was at lower limit physiological norm for people not involved in sports. Under the influence of heavy physical activity, the release of microelements through the intestines and kidneys significantly exceeded their intake from food. The balance of all three microelements was negative. During three days of rest after the run, against the background of insufficient micronutrient nutrition, the losses of iron and copper were not compensated for. Enrichment of diets with a complex of microelements was accompanied by a significant retention of iron, copper and manganese in the body of athletes. As consumption increases medicated iron the excretion of copper and manganese through the gastrointestinal tract increased significantly.
Thus, there is a connection between manganese and iron: when iron deficiency occurs, more manganese will be absorbed from the diet (with the possibility of intoxication due to its excess). On the other hand, if the body is “overloaded” with iron, the ability to absorb manganese is impaired, which can lead to its deficiency.
Manganese is an element that takes part in many life processes in the human body. In particular, it is necessary for normal development cells, for good absorption thiamine, copper and iron. In addition, manganese can soften toxic effects some substances.
This element also 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 number of manganese is found in grain crops: wheat, rye, rice, oatmeal, buckwheat. Legumes are also rich in it; for example, beans contain a lot of manganese. In general, we can say that the main products containing manganese are plants. This group includes dill, raspberries, currants, bird cherry, spinach, parsley, lingonberries, blueberries, green tea. A large amount of this useful element found in cranberries, peppers, chestnuts and nuts.
Knowing the list of foods that contain manganese is necessary in order to maintain the proper amount in the body. of this element.
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. Thus, 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 tendency to seizures.
Eating too many foods high in manganese can lead to excess manganese. In this case, the person faces the following:
- risk of developing anemia;
- deterioration of the nervous system;
- disturbances in the functioning of the skeletal and muscular systems;
- memory impairment;
- convulsions.
It is important to remember that if a person takes vitamin-mineral complexes, it is better to completely exclude foods high in manganese from the diet.
Our blood contains more than a hundred vitamins and microelements. The role of each of them is important, since together they ensure coordinated and uninterrupted work human body. Manganese, for example, is responsible for strong nerves, rapid metabolism, growth and development. What are the norms for its consumption and what foods are rich in the element? More on this below.
Manganese (Mn, Manganese) is a microelement found in the bodies of all living beings. The main areas of its accumulation in humans are the heart muscle, bone, kidneys and liver. This metal acts as a catalyst chemical reactions. Although the concentration of the substance is very small - only 12–20 mg - it has a significant effect on the functioning of all systems and organs.
Manganese is not only found in living organisms. This metal is part earth's crust and is usually found in iron ore Functions of manganese in the body:
- takes part in the production and correct formation cartilage and bone tissue;
- increases iron absorption in gastrointestinal tract and its digestibility;
- participates in the production of cholesterol by the adrenal glands and its metabolism;
- increases copper absorption;
- regulates hematopoietic processes;
- regulates the action of biotin, choline, B vitamins, ascorbic acid;
- enhances gluconeogenesis - the conversion of proteins into glucose, participates in energy metabolism;
- enhances the synthesis of thyroid hormones - thyroxine and triiodothyronine;
- takes part in the production of neurotransmitters and controls the activity of the nervous system;
- strengthens cell membranes and fights the action free radicals;
- ensures the functioning of muscle tissue;
- regulates blood sugar levels, stimulates the absorption of glucose by cells;
- stimulates the production of useful fatty acids and utilization of fats, reduces lipid levels in the body;
- prevents steatosis (fatty degeneration) of the liver;
- enhances fertility (ability to conceive) and reproductive functions among women;
- participates in the synthesis of interferon and strengthens the immune system;
- supports normal blood clotting.
For the control and maintenance of many vital functions manganese is also called a microelement manager.
Which foods contain the most
A deficiency, as well as an excess, of manganese in the body negatively affects health and well-being. To maintain it normal values it is enough to adhere to the principles of healthy balanced nutrition and regularly eat foods rich in this microelement.
Manganese is found in varying concentrations in almost any plant or animal food. Products with it maximum content are presented in the table below.
Table of main food sources of Mn for the human body
| Product | Manganese content |
| Tea (black or green) | 150–900 mg/kg (depending on variety) |
| Cranberry | 40–200 mg/kg |
| bell pepper | 65 mg/kg |
| Soy flour | 40 mg/kg |
| Cereals | 36 mg/kg |
| Cocoa | 35 mg/kg |
| Spinach | 30 mg/kg |
| Lettuce leaves | 30 mg/kg |
| Chocolate | 30 mg/kg |
| Raspberries | 30 mg/kg |
| Peas and beans in grains | 30 mg/kg |
| Rice | 30 mg/kg |
| Barley | 30 mg/kg |
| Gelatin | 30 mg/kg |
| Wheat flour | 10–70 mg/kg |
| Rye and wheat bread | 2–10 mg/kg |
| Onion | 2–10 mg/kg |
| Green pea | 2–10 mg/kg |
| Cowberry | 2–10 mg/kg |
| Bananas | 2–10 mg/kg |
| Parsley | 2–10 mg/kg |
| Currant | 2–10 mg/kg |
| Blueberry | 2–10 mg/kg |
| Prunes | 2–10 mg/kg |
| Figs | 2–10 mg/kg |
| Yeast | 2–10 mg/kg |
| White and cauliflower cabbage | 2–10 mg/kg |
| Rhubarb | 2–10 mg/kg |
| Radish | 2–10 mg/kg |
| Olives | 2–10 mg/kg |
| Carrot | 2–10 mg/kg |
| cucumbers | 2–10 mg/kg |
| Mushrooms | 2–10 mg/kg |
| Potato | 2–10 mg/kg |
| Asparagus | 2–10 mg/kg |
| Turnip | 2–10 mg/kg |
| Tomatoes | 2–10 mg/kg |
| Plums | 2–10 mg/kg |
| Dates | 2–10 mg/kg |
| Grape | 2–10 mg/kg |
| Pork | 2–10 mg/kg |
| Kidneys | 2–10 mg/kg |
| Cheese | 2–10 mg/kg |
Tea holds the record for manganese content Daily requirement for an element
Manganese is actively used by the body during emotional stress and excessive physical exertion, during puberty, pregnancy, menopause and other hormonal surges, increased content blood sugar in diabetes, chronic poisoning toxic substances(including alcohol). Therefore, it is necessary to replenish its reserves daily with food. It is especially important to consume foods rich in manganese for children and adolescents: during active growth manganese takes part in the synthesis and formation of bone and nerve tissue and regulates hormonal function body.
Probably every person knows that for normal functioning his body must receive sufficient quantity very different useful substances. Such elements are represented by vitamins, minerals, acids and other particles. Lack of intake of any of them, as well as excess consumption, can cause the most various violations, including serious problems with health. Today we will talk on this page www.site about such a substance as manganese, consider what vitamins with manganese exist, whether manganese is contained in products, and also consider its beneficial properties and possible harm for a person.
Manganese - beneficial properties
Manganese is extremely important for full human growth, it stimulates wound healing processes and helps make the brain work as efficiently as possible. In addition, this substance is involved in the metabolism of sugars, insulin, and cholesterol.
Manganese is quite important antioxidant. Its entry into the body ensures the full production of peroxide dismutase, which is one of the bodyguard enzymes that can protect the body from free radicals that are aggressive to cells.
Manganese can also protect cells from the destructive effects of excessive iron. This mineral effectively strengthens the walls of the arteries, and makes them more resistant to the possible formation of sclerotic plaques.
In adequate amounts, manganese reduces cholesterol levels and triglycerides quite well, which helps avoid atherosclerosis and blockage of blood vessels.
Scientists say that this element is also important for the prevention and treatment of bone diseases. Without it, growth and full self-healing of bone cartilage is impossible. It is manganese that is part of glucosamine, which is a spongy sugar-like substance that is extremely important for joints.
In adequate combination with calcium, manganese helps prevent and eliminate PMS, in addition, this substance is excellent for treating schizophrenia. There is also an insufficiently tested theory that such a substance helps improve breathing when bronchial asthma.
Manganese deficiency in the body can increase the risk of developing arthritis, cataracts, osteoporosis, multiple sclerosis and illnesses such as epilepsy. Manganese is also extremely important for the full formation of the fetus. Since this element is so useful, it is worth knowing where you can replenish its supplies. Vitamins? Yes, but not only that, manganese is found in foods.
What foods contain manganese?
It is believed that manganese is retained only in unrefined natural food, which has not been subjected to heat treatment. For all those who suffer from an excess of this element, it is extremely important to carefully process the following food products.
Manganese is present in animal sources, but of course, cooking such foods reduces the amount to almost zero. So this substance is found in pork, a variety of offal, fish, crayfish and crabs, as well as in dairy products.
However, much more manganese is contained in plant foods, represented mostly by grains, legumes, berries and herbs. So this element is present in olive oil, lemons, grapes, colored and white cabbage, carrots, radishes and radishes.
Quite a lot of manganese is found in peas and beans, dill and parsley. Rye, wheat, oatmeal, buckwheat, millet and rice are also rich in it. You can get your daily requirement of manganese from honey and cocoa, all nuts and ordinary tea. Another mass of this substance is present in lingonberries, bird cherry, blueberries, strawberries, raspberries and black currants.
Vitamins with manganese
In pharmacies you can find a lot of drugs that contain manganese. It could be ordinary multivitamin complexes. For example, the famous Vitrum in classic version contains 2.5 mg of manganese, which is equal to the average daily requirement for women. Vitrum Junior contains only 1 mg of this element, which is ideal for children, and Vitrum Prenatal Forte, intended for pregnant women, is a source of 5 mg of manganese, which completely covers the needs expectant mother in such an element.
The classic amount of manganese is also contained in the vitamins Multitabs and Complivit, etc. (2.5 mg).
If the patient does not need to consume many vitamins and minerals, he may be prescribed manganese in the form of active manganese tablets. This drug contains three milligrams of manganese, as well as a little zinc, ascorbic acid and vitamin B1. It should be consumed one tablet per day directly during a meal.
There are other medications that contain manganese, but their use should be discussed with your doctor. We don’t talk about them, because they are very effective and you need to be careful with them. So, if the instructions for use say to take 1 tablet per day, then this is what you should do with the medicine. Overdose is harmful. Let's talk about who can be dangerous from manganese, what is the harm to humans from it?
Possible health risks of manganese
Manganese can be harmful to the body if it is taken in excessive quantities. Such an excess is fraught with the development of anemia, disturbances in the activity of the nervous system, deterioration in calcium absorption, and, accordingly, in the functioning of musculoskeletal system. Excessive amounts of manganese cause loss of appetite, progressive hallucinations, memory impairment, painful drowsiness, muscle pain and cramps.
Therefore, if you need to consume drugs that contain this element, find out its level in the blood.
So manganese is quite important mineral substance for the full functioning of the human body.
