Get it from grains, rice and nuts
You are probably familiar with minerals such as magnesium, iron and calcium, but there are also lesser known minerals. Manganese is one such. Yet this mineral is also important for your body.
Manganese is necessary for the formation of bone tissue. Furthermore, the trace element is part of a number of enzymes in the body that are involved in energy metabolism. Manganese is also said to protect the body’s cells from oxidative stress.
In which?
You can find manganese in grains, rice, nuts, leafy vegetables, fruits, meat, fish and tea. Manganese levels in food vary considerably, but are usually below 5 milligrams per kilogram. Grain, rice and nuts sometimes contain more manganese. High manganese levels are found in tea. A varied diet is important for a good manganese supply.
Enough?
The Health Council makes no recommendations for manganese. However, the European Food Safety Authority has drawn up a recommendation for manganese that is used in the Netherlands. For adults, this is 3 milligrams. In children up to the age of 14, this ranges from 0.02 to 2.0 milligrams.
Manganese is not very well absorbed from the gastrointestinal tract. If there is a lot of calcium, iron or phosphate in food, the absorption of manganese decreases. At a low level, the absorption improves.
Too many?
An excess of manganese causes damage to the nervous system. However, this is rare, only when taken through some supplements. The safe upper limit for manganese is 11 milligrams per day for adults and 2 milligrams for children up to 3 years of age.
Shortage?
In humans, nothing is known about the consequences of a manganese deficiency. In experimental studies, scientists did find skin abnormalities in people who were fed a diet with too little manganese. Abnormalities in the brain and skeleton are known in laboratory animals. It is also said that a manganese deficiency is associated with mental and physical fatigue, but there is insufficient scientific evidence for this.
