Manganese - it sounds like an exotic fruit or a rare metal from geology. But no, we're talking about a trace element that has quite a lot to do in your body. Although it is found in tiny quantities, it has major tasks.
What does manganese do in your body?
Manganese is something of a multitasker among the trace elements. It helps your body to run smoothly - without any fuss. Here are a few examples:
- Enzymbooster: Manganese ensures that important enzymes can do their work. Whether energy production or protection against free radicals - manganese is involved.
- Bone love: It supports the formation of collagen, which is helpful for stable bones and joints.
- Metabolic hero: Your body needs manganese to process fats, carbohydrates and proteins properly.
- Brainfriend: Manganese also plays a role in your head. It helps in the formation of substances that allow nerve cells to communicate with each other.
Pretty impressive for a trace element that you probably rarely have on your radar, right?
Manganese food - Where is the manganese in it?
The good news is that you can find manganese in many delicious foods. It is mainly hidden in:
- Wholemeal products: Oatmeal, wholemeal bread - breakfast lovers get their money's worth here.
- Nuts and seeds: Hazelnuts, almonds or sunflower seeds are perfect snacks for in between meals.
- Green vegetables: Spinach, kale and the like are real manganese power packs.
- Fruit: Blueberries and pineapple not only provide flavour, but also a supply of manganese.
- Tea: Black and green tea provide a surprisingly high amount of manganese. So: put on the teapot!
Interactions with other nutrients
Did you know that manganese doesn't always have free rein in your body? Other nutrients can also get involved. Iron, for example: If you consume a lot of it, manganese can be sidelined because both are competing for the same "entrance" into the body. Magnesium, on the other hand, lets manganese do its job in peace - team players, you could say. Citric acid from fruit even helps your body to absorb manganese better - so: bring on the fruit salad!
What happens when manganese is missing?
Fortunately, a genuine manganese deficiency is rare, but not impossible. The body can absorb too little manganese, especially with an unbalanced diet or certain illnesses such as chronic intestinal diseases. But don't panic: With a varied diet, you can usually get by just fine.
Can you get too much manganese?
If the body absorbs too much manganese - for example through excessive intake of dietary supplements or occupational exposure - the nervous system can be affected. Symptoms such as tremors, muscle weakness or concentration problems can occur, sometimes similar to Parkinson's disease. The liver and kidneys, which normally excrete manganese, can also be overwhelmed in the event of an overdose, especially in the case of existing illnesses. Fortunately, this is rare and hardly a risk with a balanced diet. The rule of thumb is: don't overdo it, because even with trace elements, the dose makes all the difference.
Manganese foods: the bottom line
Manganese is like the quiet player in your body team. It has many important tasks without showing off. With a colourful diet - whole grains, nuts, vegetables, fruit - you are well supplied with manganese. And best of all, you don't even have to think much about it. Your body will do the rest!
Would you like to consume more of this valuable trace element, but you don't like the taste of foods that contain a lot of manganese? Then you should definitely check out our new Mannheim squares take a look! Discover delicious flavours that are also healthy.
Sources:
European Food Safety Authority (EFSA) (2024): Scientific Opinion on the tolerable upper intake level of manganese. Available at: https://www.efsa.europa.eu/de/plain-language-summary/scientific-opinion-tolerable-upper-intake-level-manganese (accessed on: 29 November 2024).
Federal Institute for Risk Assessment (BfR) (2024): Proposed maximum levels for manganese in foods including food supplements. Available at: https://www.bfr.bund.de/cm/343/hoechstmengenvorschlaege-fuer-mangan-in-lebensmitteln-inklusive-nahrungsergaenzungsmitteln.pdf (accessed on: 29 November 2024).
Consumer advice centre (no date) Manganese and nutrition - is that enough?. Available at: https://www.verbraucherzentrale.de/wissen/lebensmittel/nahrungsergaenzungsmittel/mangan-und-die-ernaehrung-reicht-46588 (accessed on 3 December 2024).
Cover picture pineapple: Pixabay, furbymama, #4834341
Blueberries: Pixabay, Couleur, #1465986
Hazelnuts: Pixabay, LoggaWiggler, #65292
