Manganese belongs to the micronutrients and is an essential trace element.
First of all, not enough is known about manganese. But what we do know is that it is an essential trace element and therefore vital for life.
Plant-based diets provide us with an excellent supply of manganese, so we cannot assume that we are deficient. This also applies to people with a mixed diet. For this reason, it is generally not advisable to add manganese to food supplements. Especially because an excess can have toxic effects. However, this fear does not exist with larger consumption of manganese via natural foods.
Manganese participates in bone, inulin and insulin metabolism. It also has an antioxidant effect on us when taken in moderation. In therapy and by a specialist, manganese is used concomitantly with targeted other nutrients for schizophrenia, epilepsy, sperm formation, blood clotting and hearing impairments.
Overview
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FUNCTION INHIBITORS DAILY REQUIREMENT SOURCES
Function of manganese
Strengthening of bones | Participates in building bone metabolism
Detoxification | Manganese has an antioxidant effect
Blood sugar | It supports inulin and insulin synthesis
Inhibitors
The absorption of manganese can be inhibited by tannins, such as black tea or coffee, but also by iron and calcium.
Daily requirement
In addition to the WHO recommendations, PLANeTBASED recommendations are mentioned in red. The individual diet must be taken into account; do you tend to eat low-salt food, do you season with iodised salt or not, do you tend to cook with ready-made products or freshly cooked food, mixed food, vegan or raw vegan, etc.?
Plantbased sources
These top 5 foods meet the daily requirement of 2mg
100g oats
140g rice
200g wholemeal wheat bread
230g coconut
500g Brazil nuts
Other foods (sorted by content, top to low)
Sultanas (645g), millet, pulses, flaxseed, nuts, green leafy vegetables, dark berries (blueberries, aronia berries...) maize, cauliflower (1.6kg)...
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