In which foods do we find the trace element Manganese and what are its benefits for our body?

White berry jam - Photo By Thanasis Bounas
White berry jam - Photo By Thanasis Bounas

Manganese is a trace mineral found in a variety of foods.

Here are some common food sources of manganese:

Whole grains: Whole grains such as brown rice, oats, barley, and whole wheat are good sources of manganese.

Nuts and seeds: Almonds, pecans, walnuts, and pumpkin seeds are rich in manganese.

Legumes: Beans, lentils, chickpeas, and peas contain significant amounts of manganese.

Leafy green vegetables: Spinach, kale, and other leafy greens are sources of manganese.

Fruits: Pineapple, bananas, avocados, and berries contain manganese.

Seafood: Mussels, clams, and other shellfish are good sources of manganese.

Manganese plays several important roles in the body:

Antioxidant activity: Manganese is a component of the antioxidant enzyme superoxide dismutase (SOD), which helps protect cells from oxidative damage caused by free radicals.

Bone health: Manganese is involved in the formation and maintenance of healthy bones. It plays a role in the production of collagen, which is a protein that provides structure to bones.

Metabolism: Manganese is involved in the metabolism of carbohydrates, amino acids, and cholesterol.

Wound healing: Manganese is necessary for the formation of connective tissue and is involved in the healing process of wounds.

Blood sugar regulation: Manganese may play a role in the regulation of blood sugar levels, although more research is needed to fully understand its effects.

Overall, manganese is essential for various bodily functions, including antioxidant activity, bone health, metabolism, and wound healing. However, like many nutrients, it’s important to consume it in appropriate amounts as excessive intake can lead to toxicity.

White berry jam - Photo By Thanasis Bounas
White berry jam – Photo By Thanasis Bounas

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