MANGANESE

What is manganese?

Manganese is a mineral which is part of the enzyme cultures in the body and together they help with the energy metabolism. Apart from that, manganese also contributes to keeping healthy bones.

It rarely happens for people to develop a deficit of this mineral. When it does happen, there is no specific symptoms that can be linked. Yet, some studies have shown that a shortage of manganese in the system can lead to skin problems and in animals, they've seen disorders in brain and skeleton.

With the long term use of magnesium supplement, together with eating a lot of this mineral, it is possible to get too much manganese in your system. Symptoms belonging to this are motor and psychological issues.

The recommended amount of manganese is 5 milligrams per adult per day. The maximum amount of daily intake for this mineral is 11 milligrams.

 

Where do I get manganese from?

Manganese can be found in all kinds of food:

- Pine nuts [8,8 milligrams per 100 grams]

- Mussels [6,8 milligrams per 100 grams]

- Hazelnuts nuts [5,6 milligrams per 100 grams]

- Pecan nuts [4,5 milligrams per 100 grams]

- Sunflower seeds [4,5 milligrams per 100 grams]

- Macadamia nuts [4,1 milligrams per 100 grams]

- Oats [3,6 milligrams per 100 grams]

- Walnuts [3,4 milligrams per 100 grams]

- Chia seeds [2,7 milligrams per 100 grams]

- Rye [2,5 milligrams per 100 grams]

- Sesame seeds [2,4 milligrams per 100 grams

- Almonds [2,1 milligrams per 100 gram]

 

 

Manganese is necessary for a lot of crucial activities that take place in your body.

Your energy supply, your bones, your brain, they need you to eat your minerals every day.

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