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Manganese is a mineral that plays an important role in human nutrition. It helps the body process carbohydrates, proteins, and cholesterol, and it aids in the production of energy and hormones. It also helps with the formation of bones, cartilage, and connective tissues. Manganese is found in trace amounts in the human body, and it needs to be replenished through dietary sources. In this article, we'll explore the nutritional element of manganese, the benefits of consuming manganese, as well as signs of deficiency, diseases and ailments associated with manganese, possible side effects of excessive consumption, recommended dosages, and food sources.

The Benefits

Manganese is essential for a variety of health benefits, including strong bones, wound healing, and glucose metabolism. It is a key component of several enzymes, such as those involved in energy production, antioxidant protection, and the formation of bone and cartilage. It is also important for the synthesis of fatty acids and cholesterol, as well as the production of sex hormones. Without enough manganese, these processes are disrupted, leading to a range of health problems.

Manganese is also important for healthy brain function. It is essential for the production of neurotransmitters, which helps to regulate mood and behavior. People with manganese deficiency have been shown to have lower levels of serotonin, a hormone that helps to regulate mood. Manganese also helps to protect the brain and nervous system from damage due to free radicals. It is essential for optimal cognitive function and memory.

Signs of Deficiency

Manganese deficiency can have serious implications, so it is important to recognize the signs and symptoms. Generally, the symptoms of manganese deficiency can be divided into three categories: physical, neurological, and psychological. Physical side effects may include bone malformations, slowed growth, and reduced bone density. Neurological side effects can include poor coordination, seizures, and poor balance. Psychological side effects can include irritability, fatigue, and depression. If you are experiencing any of these symptoms, it is important to contact your health care provider. They can help diagnose the cause and provide the necessary treatment.

Diseases and Ailments

Manganese plays an important role in many bodily functions, so when there is a deficiency of this mineral, several serious medical conditions may arise. Because manganese is required for the synthesis and activation of several enzymes, a deficiency can result in impaired growth, reproductive problems, and decreased bone mineralization. People with manganese deficiency may experience difficulty walking, poor coordination, and partial paralysis. Additionally, decreased levels of manganese can lead to seizures, impaired vision, and cognitive deficits.

The most common diseases and issues related to manganese deficiency are anemia, pancreatic damage, impaired glucose tolerance, and increased risk of Parkinson’s disease. Furthermore, the lack of manganese can cause infertility in both men and women, as well as increased risk of birth defects. In extreme cases, manganese deficiency can lead to coma or death.

Side Effects of Excessive

One of the primary concerns of consuming an excessive amount of manganese is that it can lead to toxicity. In some cases, long-term use of manganese supplements or high doses of manganese-rich foods can lead to neurological symptoms. Symptoms of manganese toxicity include difficulty walking, impaired cognitive function, and tremors. High levels of manganese can also lead to abdominal pain, nausea, and diarrhea. Excessive levels of manganese can also lead to iron deficiency anemia, as the absorption of iron by the body is inhibited when manganese levels are too high. As a result, it is important to ensure that the recommended dosage is not exceeded.

Recommended Dosage

Manganese is a mineral that is essential for human nutrition, so it’s important to ensure you get enough of it on a daily basis. The recommended dietary allowance (RDA) for manganese is 2.3 mg for adults. Pregnant women should get 2.6 mg and breastfeeding women should get 2.9 mg. However, people who are taking manganese as a supplement should consult with their doctor to determine the right dosage for their specific needs.

For those not taking a supplement, dietary sources of manganese should be sought out. Good sources of manganese include nuts, legumes, whole grains, and leafy vegetables. It is also found in small amounts in various animal products. It is important to note that some foods, such as tea and coffee, can reduce the absorption of manganese. Therefore, if you regularly consume either of these beverages, make sure to get your recommended dosage from other dietary sources.

Food Sources

Manganese is a trace mineral that is found in many types of food. It is most commonly found in seafood, whole grains, nuts, and legumes. Manganese is also found in leafy green vegetables such as spinach and kale. Other good food sources include apples, strawberries, pineapple, brown rice, oatmeal, and tofu. Manganese is also found in many fortified foods such as breakfast cereals and some types of breads or grains.

In addition to food sources, manganese can also be obtained from supplements. Manganese supplements are available in various forms, such as capsules, tablets, and liquid extracts. It is important to consult with a healthcare professional for guidance on the appropriate dosage of manganese supplements.

Conclusion

Manganese is a mineral that is essential for humans to consume for optimal health. It plays an important role in many functions in the body, including metabolic processes, bone and connective tissue health, and the absorption of nutrients. It also helps to produce hormones, enzymes, and antioxidants to keep the body functioning optimally.

Though manganese deficiency is rare, it can lead to health problems and is associated with some neurological diseases. Too much manganese can also have an adverse effect on health, so it is important to consume a balanced diet that provides enough of the mineral and to speak to your doctor about the recommended amount for you.

In conclusion, manganese is an important mineral for human health and should be included in your diet through certain foods or supplements. With adequate intake of manganese, you can be sure that your body will be functioning optimally.

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