Manganese plays an important role for our body in processes such as bone or connective tissue formation and blood clotting. It also participates in carbohydrate and fat management, insulin regulation and calcium absorption. In addition, it is vital for the proper functioning of the brain and nervous system. To learn more about the benefits of including this mineral in our diet, we have talked with our friends at Bamboolabs , experts in macrobiotic feeding and manganese supplements.
The main natural sources of manganese are leafy vegetables such as broccoli, spinach or lettuce; Whole grains, nuts, tea and spices include those that highlight cinnamon, turmeric, ginger and black pepper.
But we can find manganese in many other foods such as pineapple, fambruesas, avocado or avocado. We can also find it in the egg yolk, bananas, oats, legumes, garlic, carrots, sweet potatoes, sweet potatoes and products made with tofu.
An alternative to include this mineral in our diet, if we cannot do it regularly, are supplements with manganese, easy to incorporate into our diet. It can be found as unique supplements or combined with other products.
Effects of manganese deficiency
Although it is not a very common deficiency, a low intake of foods that include this mineral can cause it. Due to its important role in our metabolism, its lack can affect several physiological processes:
- Growth disorders
- Demineralization and loss of bone mass
- Alterations in the reproductive system
- Impaired glucose tolerance
- Alterations in the metabolism of carbohydrates, proteins and fats
- Low cholesterol levels
- Skin irritations
- Depigmentation of hair
- Slow growth of nails and hair
- Ataxia (lack of coordination of muscle movements)
Main benefits of manganese
The correct intake of this mineral with a proper diet or taking manganese supplements can bring us the following benefits:
- Antioxidant: This mineral is an essential component in an antioxidant enzyme. Through this enzyme, manganese protects cells from damage caused by free radicals.
- Bone tissue development: This mineral participates in the processes of formation and growth of bones and cartilage and increases bone density.
- Regulation of sugar level: Manganese helps prevent diseases such as diabetes by controlling blood sugar levels and normalizing insulin synthesis.
- Vitamin Absorption: Manganese helps the absorption of vitamins E, B1, C1 biotin and choline.
- Wound healing: It is also essential to activate the enzymes necessary for the formation of collagen in the skin cells, essential for healing. As it also participates in coagulation, its role in healing is vital.
- Production of sex hormones: Manganese has an important role in the formation of sex hormones.