Manganese
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Food source: Brown rice, wholewheat bread, nuts and seeds, chickpeas, spinach, pineapple, potatoes and tea.
Benefits of Manganese
- Mental performance
- Healthy bone
- Neurological health
- Strengthens immune system
- Pregnancy support
What is Manganese?
Manganese is an important trace mineral, like zinc, copper and iodine, meaning that our bodies require it in small amounts for a variety of crucial processes. Some manganese is stored in our organs and bones and we need to gain more from our diet. The main role Manganese plays is in activating specific enzymes, helping them carry out their roles in the body, including bone development, immunity and brain function.
Manganese is crucial to one of the most powerful antioxidants in the body, the enzyme ‘superoxide dismutase’ (SOD). Antioxidants ‘scavenge’ and neutralise harmful ‘free radicals’ which are unstable molecules that can cause damage to organs and bodily systems. Free radicals can reduce the body’s immunity, making us more vulnerable to the onset of other diseases. A lack of Manganese and SOD in particular has been associated with conditions like arthritis and apoptosis.
Manganese, in combination with other nutrients including Calcium, is important in bone health, supporting the density and structure of your bones. Studies indicate that taking manganese alongside essential nutrients for your bones can reduce bone loss and increase bone mass, especially in post-menopausal women. You may be interested in reading ‘Why is bone health so important in menopause?’.
SOD, the powerful antioxidant that Manganese is important for, also protects against free radical damage in the brain and nervous system, playing a role in neurotransmission and helping the electrical messages move throughout our body. This is why a deficiency in Manganese has been thought to affect and alter neural activity. As all these processes are central to the body, it makes Manganese a vital nutrient during pregnancy. Manganese supports the baby’s bone growth and brain development and can also lower the risk of developing conditions such as preeclampsia. Discover ‘A nutritionist recommended pregnancy diet guide’.
