Manganese is a trace mineral that is essential for good health. It is found in small amounts in the body and is necessary for the proper functioning of your body's enzymes, which help chemical reactions occur. Manganese is also involved in the metabolism of carbohydrates, amino acids, and cholesterol. It plays a role in the development of healthy bones, and it helps the immune system function properly. Manganese is found in a variety of foods, including meats, fish, eggs, milk, beans, and a small amount of vegetables. You can help maintain healthy levels of manganese in your body by eating a well-balanced diet that includes a variety of these foods.
Here are some of the benefits and functions of manganese:
- Helps promote healthy bones: Manganese helps in the synthesis of proteins that are necessary for healthy bones.
- Prevents anemia: Manganese helps in the synthesis of red blood cells, which can prevent anemia.
- Helps the immune system function properly: Manganese helps the immune system function properly and can improve resistance to disease.
- Helps with normal nervous system function: Manganese plays a role in the normal functioning of the nervous system and can improve memory and learning ability.
- Other potential benefits: Manganese may also help reduce the risk of cancer and heart disease, and it may help prevent depression.
It is important to eat a well-balanced diet that includes a variety of nutrients in order to get the most health benefits.
The recommended daily intake of manganese varies depending on your age and gender. The following table lists the recommended daily intake for different age groups:
| Age group | Recommended daily intake (milligrams) |
|---|---|
| Infants 0-6 months | 0.27 |
| Infants 7-12 months | 11 |
| 1-3 years | 2 |
| 4-8 years | 3 |
| 9-13 years | 6 |
| 14-18 years | 9 (males) 11 (females) |
| 19-50 years | 8 (males) 11 (females) |
| Over 51 years | 8 (males) 8 (females) |
Please note that these values are only meant to be a reference, and actual intake may vary. It is recommended to consult with a doctor or a nutritionist for personal recommendations on intake.
Here are some foods that are high in manganese:
- Meats: Beef, lamb, turkey, and American kidney are all high in manganese.
- Fish and seafood: Salmon, trout, cod, shrimp, and oysters are high in manganese.
- Eggs: Eggs are a good source of manganese.
- Dairy: Milk, yogurt, and cheese all contain manganese.
- Beans: Beans, such as tofu, tofu curd, bean curd skin, and bean curd sticks, are high in manganese.
- Small amounts of vegetables: Spinach, celery, mustard greens, bok choy, and mushroom vegetables are high in manganese.
It is important to eat a well-balanced diet that includes a variety of nutrients in order to get the most health benefits.
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