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Manganese - Benefits, Deficiency Symptoms and Food Sources
What is Manganese?
Manganese is an essential trace mineral in human life. The adult human body contains about 10 to 20 milligrams of manganese per day. It has also important biological functions such as for proper growth in human body, proper formation of bones and cartilage, and brain function. Manganese is stored in the bones, liver, kidney, and pancreas. Everyone has tendency to expose to small amounts of manganese in air, water, and food.
Uses and Benefits of Manganese
One of the most important roles manganese plays is that of an antioxidant. Antioxidants are necessary to combat the potentially damaging effects of free radicals. Manganese, which has antioxidant, free-radical-fighting properties, is important for proper food digestion and for normal bone structure. It is also has an important biological functions such as for proper growth in human body, proper formation of bones and cartilege, and brain function. Because of its role in mucopolysaccharide synthesis, manganese is important in skeletal and connective tissue development.
Recommended Dosage for Manganese
The following daily intakes are thought to be plenty for most individuals:
- Infants and Children:-
- Birth to 3 years of Age: 0.3 to 1.5 milligrams (mg).
- 4 to 6 years of Age: 1.5 to 2 mg.
- 7 to 10 ears of Age: 2 to 3 mg.
- Adolescents and Adults:- 2 to 5 mg.
Deficiency Symptoms of Manganese
Because manganese plays a role in a variety of enzyme systems, dietary deficiency of manganese can impact many physiological processes. The symptoms which occurred included a decrease in serum cholesterol, depressed growth of hair and nails, scaly dermatitis, weight loss, reddening of his black hair and beard and impaired blood clotting . Delayed maturity is another deficiency symptom in some species. White or gray spots on leaves of some cereal crops are a sign of manganese deficiencies.
Rich Food Sources of Manganese
Adequate supplies of manganese are easily achieved by consuming a diet that is rich in leafy vegetables, whole grains and nuts. Pecans, almonds, peanuts, brown rice, whole wheat bread, pinto, lima and navy beans, spinach, sweet potatoes, avocados, eggs and pineapple are all excellent sources. Hard drinking water may also be an important source of dietary Mg.
Cautions and Side Effects of Manganese
No side effects or toxic effects have been reported for manganese. However, check with your health care professional if you notice any unusual effects while you are taking it. A long-term lack of manganese may affect your body's ability to fight cancerous cells. Children who have a severe deficiency in manganese may suffer from deafness, blindness or paralysis.