Manganese - Antioxidant enzyme component in energy production
What does manganese do for us ?
Manganese superoxide dismutase (MnSOD) enzyme presence increases with thyroid hormone activity in the liver to protect against resulting extra reactive oxidant species from an increased metabolic rate. A lack of manganese is now clearly associated with reduced thyroid hormone function in the body. 2011 study demonstrated that MnSOD breaks down the destructive oxidant SOD,
Support nutrients for thyroid hormones
Heals wounds. Together with vitamin K, manganese helps form blood clots
May help those with diabetes. 2014 Korean study found that people with diabetes had lower levels of manganese, but undetermined whether a cause or result of diabetes. A 2013 mouse study found that manganese aids INSULIN. production.
Manganese is known as the “Anti-Pear-Shaped” Mineral. Involved in fat metabolism, Manganese helps reduce weight-gain on the hips and thighs. Manganese deficiency causes fat accumulation in the liver, precipitating the further generation of lipid peroxides. Once this happens a person is more likely to gain weight around the midsection.
Manganese in our diet
Excellent food sources of manganese – Nuts, seeds, whole-grain cereals and green leafy vegetables -mustard greens, kale, chard, raspberries, pineapple, romaine lettuce, collard/turnip greens and maple syrup, spinach,molasses, garlic, grapes, summer squash, strawberries, oats, spelt, green beans, brown rice, garbanzo beans, ground cloves, cinnamon, thyme, peppermint, turmeric.
Safe and adequate Manganese intake is 2.5 – 5mg /day
| Mn Food Source | Serving(mg) | Mn Food Source | Serving (mg) | Mn Food Source | Serving (mg) |
| Whole-grain oats, cooked | 1 C=1.37 | Raw sunflower / sesame seeds | ¼ C=0.7 | Spinach, boiled | ½ C=0.8 |
| Raspberries | ½ C=0.6 | Brown Rice, cooked | ½ C=0.98 | Pineapple | ½ C=1.25 |
| Chick peas, cooked | ½ C=0.8 | Boiled Peas | ½ C=0.4 | Pumpkin seeds, raw | ¼ C= 1.04 |
| Rye flour, dark | ½ C=3.88 | Green Tea | 1 C=0.4-1.6 | Black tea | 1 C=0.519 |
| Walnuts, Almonds | ¼ C=.85 | Pineapple juice (unsweetened) Chunks (fresh) | 1 C=1.261 C=1.5 | Maple Syrup | 2 tsp=0.44 |
