Manganese is an essential Mineral (Though in Trace Quantities!) found in our Bones, Pancreas, Liver & Kidneys. It is a constituent (& Catalytic in Physiological Actions) of various Enzymes. An average adult has about 10-20 mg in The Body.
What Manganese Does? It does following in the body:
- Anti-Oxidant (Component of Strong Anti-Oxidant Enzyme Manganese Superoxide Dismutase (MnSOD)),
- Forms Connective Tissue-Bones-Calcium Absorption,
- Formation of Platelets – Blood Clotting Function-Wound Healing,
- Important Role in Fats-Carbohydrates-Amino Acids Metabolism – Blood-Sugar Regulation,
- Nervous System & Brain Functions,
- Sex-Reproductive Hormones.
Reasons for Shortage of Manganese: Un-Balance-Adulterated Diet, Side-Effects of Medicines, Consumption of Iron above Optimal Levels (Increased iron Content hampers manganese Absorption from Diet).
Manganese Deficiency may lead to:
- Infertility – Impaired Reproductory Functions,
- Impaired Carbohydrate-Lipid Metabolism-Insulin Resistance-Diabetes Mellitus,
- Bones Mal-Formation,
Magnesium Toxicity (Reasons):
- Iron Deficiency in Blood Serum (Which leads to manganese Accumulation in Brain),
- Manganese Toxicity rapidly occurs in subjects with Liver Ailments-Cirrhosis-Liver Failures (As Manganese is Mostly eliminated from Body Via Bile only).
Rich Source of Manganese:
Plant Sources: Wheat Germ, Cereals, Oats, Whole Grains (Un-Refined-Un-Processed), Legumes, Nuts (Almonds, Peanuts), Seeds, Black Sesame Seeds Oil, Brown Rice, Pumpkin seeds.
Herbs & Spices: Chillies, Fennel Seeds (सौंफ), Cloves…
Fruit Sources: Pine-Apple.
Animal Sources: A2 Milk, A2 Ghee.
Daily Recommended Values:
Adults: 2 – 3 mg/Day.
Contra-Indications: Excess of Manganese May lead to:
- Neurological Disorders-Poor Cognitive Performance-Parkinson’s Disease (Welders and Smelters),
- Improper Iron (& Other Minerals) Absorption in the Body,
- Skin Disorders.