Manganese
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Manganese is a mineral that is essential for human health. It is found in many foods and plays a critical role in several important bodily functions. In this article, we will explore the benefits of manganese, as well as some dietary sources and potential risks of deficiency or excess.
Benefits
- Manganese offers several health benefits, including:
- Bone Health: Manganese is important for the development and maintenance of healthy bones. It works with other minerals such as calcium and vitamin D to promote bone strength and density.
- Antioxidant Function: Manganese is a component of the antioxidant enzyme superoxide dismutase, which helps to protect against oxidative damage and reduce the risk of chronic diseases such as cancer and heart disease.
- Blood Sugar Regulation: Manganese is involved in the metabolism of carbohydrates, which can help to regulate blood sugar levels and reduce the risk of diabetes.
- Wound Healing: Manganese is involved in the production of collagen, a protein that is important for wound healing and the maintenance of healthy skin.
Sources
- Manganese is found in many foods, including:
- Nuts and Seeds: Almonds, pumpkin seeds, and sunflower seeds are all good sources of manganese.
- Whole Grains: Whole grains such as brown rice, quinoa, and oatmeal are rich in manganese.
- Legumes: Legumes such as lentils, chickpeas, and black beans are a good source of manganese.
- Leafy Greens: Leafy greens such as spinach and kale are rich in manganese.
Risks
- Manganese deficiency is rare, but can occur in people who are malnourished or have certain medical conditions. Symptoms of manganese deficiency can include impaired growth and development, skin rash, and decreased bone density.
- Excess manganese intake can also be harmful, especially in people who are exposed to high levels of manganese in the workplace. Excessive manganese intake can cause neurological symptoms such as tremors, muscle spasms, and cognitive impairment.
Also see
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