The Importance of Manganese in the Diet

Often, when I read the nutrition labels on food and drink packages, at a glance I transpose the minerals magnesium and manganese. While the benefits of magnesium are widely known, not as much is stated about manganese, which is just as vital to our health.

I recently noticed, that Welches grape juice listed 6% RDA of magnesium per 8 ounce serving, and 20% RDA of manganese I was curious about, and decided to find out what the benefits of this mineral were. 

Manganese, is a trace mineral which occurs naturally in our bodies in small amounts. And is very important for our every day functions.

Manganese is a powerful antioxidant, which destroys free radicals, and prevents the damage they may cause. Manganese is stored in the liver, kidneys, bones and pancreas. And is important for proper function of our brains and nervous system. Studies show that manganese is an essential mineral for all life forms. It is especially vital for post menopausal women, as it keeps bones strong and prevents fractures.

While researchers have not yet proven that manganese prevents osteoporosis, it has been shown to slow down the progression of the disease. Manganese deficiency, may cause high cholesterol, poor vision, elevated blood pressure, severe memory loss, and heart issues. research suggests that 35% of the world population are deficient in manganese.

Foods that are high in manganese includee: garlic, strawberries, carrots, grapes, peppermint, beetroot, raspberries, green beans, watercress, tofu, rice, oats, nuts, mustard greens, strawberries, blackberries, spinach, molasses, cloves, turmeric, leeks, tropical fruit, whole wheat, bananas, cucumbers, kiwis, and figs.

Coconuts, almonds, hazelnuts, green vegetables, and brown rice, are the best sources of manganese because they maximize the absorption of this vital. mineral. Without this underrated mineral, our bodies would not make fat, and new mothers would not be able to produce breast milk.

While it is important to not be deficient, in this nutrient, is it equally important not to have too much in your system. Manganese, is also one of only 3 trace minerals found to be toxic. It is best to get manganese from foods, rather than supplementation.