Manganese

Function of Manganese:
Trace amounts of manganese can be found in human tissue. It is mostly stored in
the bones, liver, kidneys, and pancreas. Manganese plays an important role in a
number of physiologic processes including: antioxidant function; metabolism of
carbohydrates, amino acids, and cholesterol; bone development; wound healing; and
nutrient interactions.

Deficiency of Manganese:
Manganese deficiency can contribute to infertility, bone malformation, weakness, and
seizures. Manganese deficiency is rare and can be avoided by consuming more
whole grains instead of refined grains. Whole grains are a major source of dietary
manganese. Refined grains provide only half the amount of manganese contained in
whole grains.

Note: A variety of medical conditions can lead to the symptoms mentioned above. Therefore, it is
important to have a physician evaluate them so that appropriate medical care can be given.

Toxicity (Manganese Overdose):
Taking high doses of manganese can cause loss of appetite, headaches, leg cramps,
muscle rigidity, tremors, convulsions, extreme irritability, acts of violence, and
hallucinations. Industrial workers in steel mills and mines are prone to manganese
toxicity because they may regularly inhale manganese vapors. Individuals who
receive intravenous nutrition (containing manganese) over long periods of time are
also prone to manganese toxicity.

Caution: Eating natural foods that are high in manganese is the safest and healthiest
way to get an adequate supply of the nutrient. Due to risk of toxicity, individuals
should always consult with a knowledgeable health care provider before starting
doses of supplements. Before giving supplements to children, it is recommended that
you first consult with their pediatrician. Also, some supplements may interfere with
medications. If you are taking medication, it is recommended that you consult with
your physician before taking any supplements. All supplements should be kept in
childproof bottles and out of children's reach.

Manganese Food Chart (List of Foods High in Manganese):

Raisin bran cereal 1 cup - (1.88 mg)
Instant oatmeal, prepared with water, 1 packet - (1.68 mg)
Pecans 1 ounce - (1.28 mg)
Pineapple, raw, diced, 1/2 cup - (0.91 mg)
Brown rice, cooked, 1/2 cup - (0.88 mg)
Spinach, cooked, 1/2 cup - (0.84 mg)
Almonds 1 ounce - (0.72 mg)
Pineapple juice 1/2 cup - (0.63 mg)
Bread, whole wheat, 1 slice - (0.60 mg)
Peanuts 1 ounce - (0.55 mg)
Sweet potato, cooked, mashed, 1/2 cup - (0.50 mg)
Lima beans, cooked, 1/2 cup - (0.49mg)
Navy beans, cooked, 1/2 cup - (0.48 mg)
Tea, green, 1 cup - (0.41-1.58 mg)
Pinto beans, cooked, 1/2 cup - (0.39 mg)
Tea, black, 1 cup - (0.18-0.77 mg)

Sources:

American Dietetic Association: Complete Food And Nutrition Guide (2nd Edition)
Roberta Larson Duyff, MS, RD, FADA, CFCS

Vitamins, Minerals, Herbs and More
Pamela Wartian Smith, MD, MPH

University of Maryland Medical Center - umm.edu

Linus Pauling Institute - oregonstate.edu

Wikipedia The Free Encyclopedia

Eating foods that are high in
manganese can help to prevent
conditions such as osteoporosis,
diabetes, and epilepsy. Foods
that are high in manganese
include: green leafy vegetables,
whole grains, nuts, and teas.

What is Manganese?
Manganese is an essential
mineral that is also potentially
toxic.

These statements have not been evaluated by the Food and Drug Administration (FDA). The content on
this website is for educational purposes only. Please consult with your physician before using natural
remedies and before making any drastic changes to your diet or exercise program.