An adult human body contains only 30 to 35 mg of manganese, but its distribution is throughout the tissues. Manganese can be found inside our bones, liver, pancreas, kidney and pituitary glands. In terms of availability, manganese is found in the form of manganese salts (sulfate and gluconate) and manganese chelates (aspartate, picolinate, fumarate, malate, succinate, citrate, and amino acid chelate) for consumption.
Usage by Body:
Manganese is used our body for absorption of calcium, helping in the creation and maintenance of bone structure integrity. Manganese nourishes our nerves and helps brain in the coordination of nerve impulses and muscular actions. Manganese reduces nervous irritability and helps in the formation of connective tissues.
Manganese acts as an antioxidant for skin cells and helps in healthy skin maintenance. Manganese is also used by our body in elimination of fatigue, collagen production, maintenance of blood sugar level and proper metabolism. It also helps in the proper functioning of thyroid gland.
Manganese is mainly found in vegetables and other vegetarian foods. People having a lack of vegetarian food, suffering from malnutrition or have iron deficiency are more prone to manganese deficiency in comparison to others.
Deficiency of manganese is dangerous for proper brain functioning. Manganese deficiency can cause dizziness, confused mental state or thinking, poor memory, and epilepsy. Manganese deficiency results in poor muscle elasticity, bone malformations (osteoporosis), shiver/tremors, asthma and heart ailments with an increase in blood pressure. Severe deficiency of manganese can cause infertility conditions in women.
Like many other trace minerals, no daily intake value standards are set for manganese. The expert advice and studies show that anything around 2 mg of manganese is required by an adult body.
Apart from basil, some fishes and raw egg yolk other major sources of Manganese are:
- Green leafy vegetables: Green leafy vegetables like spinach, kale or beet green are a good source of manganese. It is also found in garlic and sea vegetables.
- Fruits (including dry fruits): Citrus fruits like orange, grapes, strawberries, pineapple and raspberry are good sources of manganese. It is also found in almonds and sweet potato.
- Nuts, seeds, and spices: It includes cloves, turmeric, cinnamon, nut coverings, black pepper, flax seeds, soybeans, and lentils.
- Cereals: Cereals like barley, wheat, oats and brown rice are good sources of manganese.
Because of problems like Parkinson disease and liver problems high therapeutic doses of manganese are avoided.