home Audience 4 Products rich in manganese. What foods contain manganese?

Products rich in manganese. What foods contain manganese?

The human body contains more than thirty microelements, many of which are in the group of essential ones, that is, vital for full functioning. These elements perform certain functions, the violation of which leads to changes in the development of the body and its further destruction. Mineral elements actively participate in human biochemical processes, and any change in their balance leads to irreversible consequences. Therefore, preserving and maintaining the presence of mineral trace elements within certain limits is the basis normal functioning living organisms.

With an in-depth study of vitamins C, B and E, it was discovered that if there is insufficient manganese content, these vitamins can be poorly absorbed. When the concentration of unrelated vitamins of these groups increases, they become toxic and poison the human body. Therefore, it is quite important to know which products contain manganese. The amount of manganese in the most common products is shown in the table.

Manganese content in food products

Product name	Manganese content in 1 mg\100 g	% of the daily value in manganese in 200 g of product
Coffee beans	More than 90	100
Various types of tea	up to 90	100
Red hot pepper	6,5	100
	20	100
Wheat flour	up to 7	100
Edible chestnut	4	100
Soy flour	4	100
Cereals	3,6	100
Oat flour	3,6	100
Cocoa without heat treatment	3,5	100
Gelatin	3	100
Chocolate	3	100
Raspberries	3	100
Coconut	3	100
Barley	3	100
Dry peas, beans	3	100
Spinach	3	100
Grape	up to 1	100
Carrot	up to 1	100
cucumbers	up to 1	100
Asparagus	up to 1	100
Turnip	up to 1	100
Mushrooms	up to 1	100
Potato	up to 1	100
Tomatoes	up to 1	100
Rhubarb	up to 1	100
Radish	up to 1	100
Canned olives (unpasteurized)	up to 1	100
Rye flour	up to 1	100
Date fruit	up to 1	100
Dessert plum	up to 1	100
Beet	up to 1	100
Black currant	up to 1	100
Cauliflower	up to 1	100
White cabbage	up to 1	100
Cheese products regardless of fat content	up to 1	100
Yolk	up to 1	100
Kidneys	up to 1	100
Meat (pork)	up to 1	100
Celery	up to 0.2	20
Non-synthetic honey	up to 0.2	20
Olive oil	up to 0.2	20
Crustaceans	up to 0.2	20
Fish (red)	up to 0.2	20
Lemon (fruit)	0,005	0,25
Mustard	0,005	0,25
Poultry meat	up to 0.005	0,25
Veal	up to 0.005	0,25
Beef	up to 0.005	0,25
Milk	0,0004	0,02

The table shows that manganese is unevenly concentrated in products. In meat and dairy products its content is relatively small, but in vegetables and fruits there is more than enough. Therefore, consuming greens in the daily diet reduces the risk of developing rachitic diseases and strengthens the skeleton and central nervous system.

Products containing manganese must be included in the daily diet for proper and harmonious development cells this mineral is required. It depends on its presence in the body correct work nervous system. Manganese is involved in the production of neurotransmitters, which are responsible for the impulse transmission of signals in nerve fibers. Manganese is also extremely necessary in the formation process bone tissue, cartilage.

The immune system, supported by manganese compounds, can better resist pathogenic bacteria the surrounding world. Manganese prevents the formation of fatty deposits on the liver. A balanced amount of manganese has a beneficial effect on thyroid gland, helps prevent diabetes mellitus and the circulatory system.

An adult’s body consumes about 2-9 mg of manganese per day, on average up to 0.3 mg per kilogram of weight, so each person can independently calculate the required minimum of this mineral and maintain its presence in their diet.

For athletes and people with heavy physical activity, this rate naturally increases. During pregnancy and lactation, this norm is also significantly higher and is regulated depending on physical condition women and personal nutritional characteristics.

Manganese deficiency in diet

A lack of manganese in the body does not appear instantly; its deficiency causes a slow deterioration in the body's condition. The main symptoms are:

Mineral deficiency often leads to various forms of anemia, reproductive dysfunction, regardless of gender, weak growth in children, weight loss for no reason. Irreversible losses of manganese can lead to various allergies, asthma, rheumatism, diabetes mellitus, sclerosis and serious illnesses associated with impaired immune function. Also, exclusion from the diet of foods with large availability manganese leads to various disorders of the human psyche.

Excess manganese or overdose

Excess manganese in the body can be very dangerous. Since saturation with manganese causes such disorders as:

deterioration and further deposition iron in cells;
high risk of anemia;
a sharp deterioration in the functioning of the nervous system;
decreased calcium conversion;
dysfunction of the musculoskeletal system.

Symptoms indicating excess manganese - deterioration or total loss appetite, hallucinations, memory impairment, drowsiness, pain, convulsions.

Manganese and harmful production

People employed in hazardous industries are especially susceptible to excess manganese. The bulk of these people work at steelmaking and oil refineries, electrical stations, mineral ore mines, and welding plants. Coffee is contraindicated for these categories of the population. green tea, cocoa and other products with high content manganese

Also, these people are strongly recommended to increase their consumption of foods that contain a lot of vitamin D. Or, the maximum of consumed foods should be subjected to prolonged heat treatment. Manganese in foods with high concentrations also leads to the accumulation of phosphorus, iron, copper and zinc in the body.

Recent studies and experiments by scientists have proven that manganese is involved in almost all processes of the body. Its role is difficult to overestimate for the harmonious development of a person. The level of this mineral should be among the mandatory ones. With a balanced presence of manganese, the immune system is much more successful in fighting harmful bacteria and dangerous viruses. The active participation of manganese compounds stimulates metabolism, work gastrointestinal tract. The influence of manganese is very important during the recovery period after injuries and surgical intervention, since it is involved in the restoration of bone tissue.

In the context of emerging changes in the environment, deterioration of immune system future generations, the development of artificial growth stimulants, both animal and plant, the balance of micro- and macrominerals in the human body is very important. And how much this ratio will affect health depends solely on the people and their diet.

Manganese (Mn) is essential for proper development cells. Its presence in the body is a prerequisite for the complete absorption of vitamin B1 (thiamine), copper and iron, necessary for the implementation of hematopoietic function. Without thiamine, the process of building cells, in particular nerve cells, is impossible. With a deficiency of this vitamin, constipation, polyneuritis, and a tendency to develop anemia and osteoporosis occur.

Daily requirement for manganese

Daily requirement manganese for an adult organism is 0.2-0.3 mg per 1 kg body weight.

For children and adolescents, the norm is calculated as follows: 5-7 years – 0.07-0.1 mg/kg, for teenagers – 0.09 mg/kg weight.

In terms of the adult human body, the norm of manganese consumption is from 2.5 to 5 mg per day.

A child’s body naturally requires a smaller amount – about 1-2 mg in a day.

Intensity physical activity influences the need for a microelement, therefore the norm of manganese consumption for athletes is slightly greater than the average requirement of an adult body and amounts to 7 to 8.5 mg in a day.

Functions in the body

The biological role of the trace element Mn is to activate a wide range of enzymatic reactions. Among them we can highlight:
Synthesis of the main components of bone and cartilage tissue. Formation of normal bone structure;
Iron absorption;
Cholesterol synthesis and metabolism;
Formation of glucose from proteins as an “energy carrier”;
Oxidation of glucose and other carbohydrates is an energy process;
Copper absorption and joint participation in hematopoiesis.
Activation of enzymes necessary for the body to use vitamins B and C, biotin.
Synthesis of thyroxine hormone thyroid gland.

Due to its active participation in the functioning of the central nervous system, manganese is called the “manager’s microelement.”

Shortage

With a long-term lack of manganese in the body may arise pathological conditions , difficult to correct. For example, if the expectant mother is deficient in Mn, then the fetus develops incorrectly: the child may develop pathology in the development of the limbs, be born with fusion of movable joints, or with a deformation of the skull.

Manganese deficiency leads to various forms of anemia, reproductive dysfunction in both sexes, growth retardation in children, manifestations of underweight, etc.

Manganese deficiency may occur in people with the following: clinical symptoms and diseases:
chronic fatigue, weakness, irritability;
allergic runny nose, tendency to bronchospasms;
osteoporosis and arthrosis, women and the elderly are at risk;
overweight, combined with increased level blood lipids;
tendency to seizures in children, delay in their psychomotor development.

Excess and overdose

Not only insufficient manganese content in the body is dangerous, but also its excess. Increased content manganese in the tissues of the body causes the following disorders: absorption of iron worsens and there is a risk of developing anemia, the condition of the nervous system worsens, calcium absorption is impaired, which leads to impaired functioning musculoskeletal system.

The main clinical symptoms of manganese intoxication are:
loss of appetite;
progressive hallucinations;
loss of ability to correctly assess the situation;
significant memory impairment;
painful drowsiness;
muscle pain, cramps.

Certain categories of people are most susceptible to excess manganese in the body. They need to reduce the concentration of this microelement in the body by excluding Mn-rich foods from the diet. This category includes people suffering from Parkinson's disease, as well as those working in hazardous industries: oil refineries and steel smelting plants, electrical stations. If we talk about professions, then these are mainly electric welders, miners, etc.

Also, excess manganese leads to pathologies identical to rickets. The disease is called manganese rickets. Treatment with vitamin D leads to complete recovery from this disease. good nutrition.

If you are to prescribe manganese-containing medications, you should definitely check its level in the blood, since uncontrolled intake of vitamin and mineral supplements often leads to an imbalance of the microelement in the body.

Sources of manganese in foods

For supporting optimal quantity microelement in the body, you need to know how to compensate for its deficiency in the body and how to prevent it excess accumulation. To answer these questions, it is necessary to know which food products Mn enters the body with and in what quantities. A lot of manganese is found in drinks such as tea And coffee. Cranberry, edible chestnuts, pepper they are also rich in it. Below are data on products and the amount of Mn (in milligrams) per 1 kilogram of product.

Product	Manganese content, mg/kg product
Milk	0,04
Meat (all types except pork, poultry and eggs)	0 - 50
Pork, kidneys, cheese	2-10
Fish (crabs and crayfish)	0,5-2
Olive oil	0,5-2
Light honey	0,5 - 2
Lemon	0,5
Celery	0,5 - 2
White cabbage, cauliflower, rhubarb, radish, olives, carrots, cucumbers, mushrooms, potatoes, asparagus, turnips, tomatoes, rye flour, plums, dates, grapes	2 - 10
Liver, beets, beans, wheat and rye bread, onions, green peas, lingonberries, bananas, parsley, currants, blueberries, prunes, dark honey, oyster, figs, yeast	2 - 10
Wheat flour	10 - 70
Spinach, lettuce, raspberries, chocolate, dry peas and beans, rice, coconut, barley, gelatin	30
Cocoa	35
Flour and oat flakes	36
Pepper	65
Soy flour, edible chestnut	40
Cranberry	40 - 200
Tea (all varieties)	150 - 900

By consuming the above products, you can quite easily satisfy the body's need for manganese. If there is a microelement deficiency, you should consume more natural, unrefined, non-heat-treated foods. To prevent excess accumulation of manganese, it is necessary to avoid eating foods high in this trace element or subject them to careful heat treatment.

Interaction with other substances

At the metabolic level, excess manganese leads to impaired absorption of iron. In turn, microelements such as calcium, phosphorus, and iron make it difficult to absorb manganese.

Manganese is an element that takes part in many life processes in the human body. In particular, it is necessary for normal cell development, for good absorption thiamine, copper and iron. In addition, manganese can mitigate the toxic effects of certain substances.

This element also has a positive effect on bones and cartilage and improves metabolism. Manganese is very important for human health, so you need to know what foods contain it.

Products containing manganese

A large amount of manganese is found in grain crops: wheat, rye, rice, oatmeal, buckwheat. Legumes are also rich in it; for example, beans contain a lot of manganese. In general, we can say that the main products containing manganese are plants. This group includes dill, raspberries, currants, bird cherry, spinach, parsley, lingonberries, blueberries, green tea. A large amount of this useful element found in cranberries, peppers, chestnuts and nuts.

Knowing the list of products that contain manganese is necessary in order to maintain the proper amount of this element in the body.

Manganese: deficiency and excess

The daily intake of manganese is 2.5-5 mg per day. Knowing the list of products that contain manganese is necessary in order to maintain the proper amount of this element in the body. Its deficiency, as well as its excess, can lead to negative consequences. Thus, manganese deficiency causes the following pathological conditions:

constant fatigue and irritability;
allergic rhinitis;
bone diseases such as osteoporosis and arthrosis;
excess weight;
in children - developmental delay and tendency to seizures.

Eating too many foods high in manganese can lead to excess manganese. In this case, the person faces the following:

risk of developing anemia;
deterioration of the nervous system;
disturbances in the functioning of the skeletal and muscular systems;
memory impairment;
convulsions.

It is important to remember that if a person takes vitamin-mineral complexes, it is better to completely exclude foods high in manganese from the diet.

Probably every person knows that for normal functioning his body must receive a sufficient amount of a variety of useful substances. Such elements are represented by vitamins, minerals, acids and other particles. Lack of intake of any of them, as well as excess consumption, can cause the most various violations, including serious problems with health. Today we will talk on this page www.site about such a substance as manganese, we will look at what vitamins with manganese exist, whether manganese is contained in products, and also consider it beneficial features And possible harm for a person.

Manganese - beneficial properties

Manganese is extremely important for full human growth, it stimulates wound healing processes and helps make the brain work as efficiently as possible. In addition, this substance is involved in the metabolism of sugars, insulin, and cholesterol.

Manganese is a fairly important antioxidant. Its entry into the body ensures the full production of peroxide dismutase, which is one of the bodyguard enzymes that can protect the body from cells aggressive free radicals.

Manganese can also protect cells from the destructive effects of excessive iron. This mineral effectively strengthens the walls of the arteries and makes them more resistant to possible formation sclerotic plaques.

In adequate amounts, manganese reduces cholesterol levels and triglycerides quite well, which helps avoid atherosclerosis and blockage of blood vessels.

Scientists say that this element is also important for the prevention and treatment of bone diseases. Without it, growth and full self-healing are impossible. bone cartilage. It is manganese that is part of glucosamine, which is a spongy sugar-like substance that is extremely important for joints.

In adequate combination with calcium, manganese helps prevent and eliminate PMS, in addition, this substance is excellent for treating schizophrenia. There is also an insufficiently tested theory that such a substance helps improve breathing when bronchial asthma.

Manganese deficiency in the body can increase the risk of developing arthritis, cataracts, osteoporosis, multiple sclerosis and illnesses such as epilepsy. Manganese is also extremely important for the full formation of the fetus. Since this element is so useful, it is worth knowing where you can replenish its supplies. Vitamins? Yes, but not only that, manganese is found in foods.

What foods contain manganese?

It is believed that manganese is preserved only in unrefined natural foods that have not been subjected to heat treatment. For all those who suffer from an excess of this element, it is extremely important to carefully process the following food products.

Manganese is present in animal sources, but of course, cooking such foods reduces the amount to almost zero. So this substance is found in pork, a variety of offal, fish, crayfish and crabs, as well as in dairy products.

However, much more manganese is contained in plant foods, represented mostly by grains, legumes, berries and herbs. So this element is present in olive oil, lemons, grapes, colored and white cabbage, carrots, radishes and radishes.

Quite a lot of manganese is found in peas and beans, dill and parsley. Rye, wheat, oatmeal, buckwheat, millet and rice are also rich in it. You can get your daily requirement of manganese from honey and cocoa, all nuts and ordinary tea. Another mass of this substance is present in lingonberries, bird cherry, blueberries, strawberries, raspberries and black currants.

Vitamins with manganese

In pharmacies you can find a lot of drugs that contain manganese. These can be ordinary multivitamin complexes. For example, the famous Vitrum in classic version contains 2.5 mg of manganese, which is equal to the average daily norm for women. Vitrum Junior contains only 1 mg of this element, which is ideal for children, and Vitrum Prenatal Forte, intended for pregnant women, is a source of 5 mg of manganese, which completely covers the needs expectant mother in such an element.
The classic amount of manganese is also contained in the vitamins Multitabs and Complivit, etc. (2.5 mg).

If the patient does not need to consume many vitamins and minerals, he may be prescribed manganese in the form of active manganese tablets. This drug contains three milligrams of manganese, as well as a little zinc, ascorbic acid and vitamin B1. It should be consumed one tablet per day directly during a meal.

There are other medications that contain manganese, but their use should be discussed with your doctor. We don’t talk about them, because they are very effective and you need to be careful with them. So, if the instructions for use say to take 1 tablet per day, then this is what you should do with the medicine. Overdose is harmful. Let's talk about who can be dangerous from manganese, what is the harm to humans from it?

Possible health risks of manganese

Manganese can be harmful to the body if it is taken in excessive quantities. Such an excess is fraught with the development of anemia, disturbances in the activity of the nervous system, deterioration in calcium absorption, and, accordingly, in the functioning of the musculoskeletal system. Excessive amounts of manganese cause loss of appetite, progressive hallucinations, memory impairment, painful drowsiness, muscle pain and cramps.
Therefore, if you need to consume drugs that contain this element, find out its level in the blood.

So manganese is quite important mineral substance for the full functioning of the human body.

Manganese is a trace element that is constantly present in living organisms and is necessary for their full functioning.

Animals and plants need manganese for normal height and reproduction. It activates a number of enzymes, participates in the processes of respiration, photosynthesis, affects ventilation and mineral metabolism.

Food sources - whole grain and cereals, fruits, green vegetables, dried beans, tea, ginger, cloves. And:

Seafood (mussels)
Nuts (hazelnuts), other nuts high in manganese: pecans, walnuts, macadamias, almonds, cashews and pistachios
Pumpkin seeds, too a large number of chia, sesame, flax and sunflower seeds contain manganese
Soy product (tofu)
Bread (whole grain)
Legumes (lima beans), adzuki beans and white beans are also rich in manganese.
Fish (bass), then trout, pike and perch
Spinach. Next in manganese content are amaranth, beet tops, chard and Chinese cabbage.
Kale
Black tea

Foods rich in manganese

Table - manganese in food

Product	Manganese content
Tea (black or green)	150–900 mg/kg (depending on variety)
Cranberry	40–200 mg/kg
bell pepper	65 mg/kg
Soy flour	40 mg/kg
Cereals	36 mg/kg
Cocoa	35 mg/kg
Spinach	30 mg/kg
Lettuce leaves	30 mg/kg
Chocolate	30 mg/kg
Raspberries	30 mg/kg
Peas and beans in grains	30 mg/kg
Rice	30 mg/kg
Barley	30 mg/kg
Gelatin	30 mg/kg
Wheat flour	10–70 mg/kg
Rye and wheat bread	2–10 mg/kg
Onion	2–10 mg/kg
Green pea	2–10 mg/kg
Cowberry	2–10 mg/kg
Bananas	2–10 mg/kg
Parsley	2–10 mg/kg
Currant	2–10 mg/kg
Blueberry	2–10 mg/kg
Prunes	2–10 mg/kg
Figs	2–10 mg/kg
Yeast	2–10 mg/kg
White and cauliflower cabbage	2–10 mg/kg
Rhubarb	2–10 mg/kg
Radish	2–10 mg/kg
Olives	2–10 mg/kg
Carrot	2–10 mg/kg
cucumbers	2–10 mg/kg
Mushrooms	2–10 mg/kg
Potato	2–10 mg/kg
Asparagus	2–10 mg/kg
Turnip	2–10 mg/kg
Tomatoes	2–10 mg/kg
Plums	2–10 mg/kg
Dates	2–10 mg/kg
Grape	2–10 mg/kg
Pork	2–10 mg/kg
Kidneys	2–10 mg/kg
Cheese	2–10 mg/kg

Functions in the body

The biochemical mechanisms of action of manganese are associated with its participation in the functioning of many enzyme systems. Manganese is essential for normal growth, maintenance reproductive function, normal metabolism connective tissue, it is also involved in the regulation of carbohydrate and lipid metabolism and stimulates cholesterol biosynthesis.

Requirement for manganese depending on age

It is assumed that manganese is involved in synthesis or metabolism processes insulin. Manganese has lipotropic properties: it prevents fatty liver and promotes overall fat utilization. It is a component of superoxide dismutases, which play important role in protecting the body from harmful effects peroxide radicals.

In the body of an adult healthy person contains approximately 10-15 mg of manganese. The highest concentration of manganese is in the bones, brain, liver, kidneys, and pancreas.

Daily requirement an adult's manganese content is 2.5-5 mg.

Intensity physical activity affects the need for a microelement, therefore the norm of manganese consumption for athletes is slightly higher than the average requirement of an adult body and ranges from 7 to 8.5 mg per day.

Manganese deficiency

Manganese deficiency can lead to problems carbohydrate metabolism by type of non-insulin-dependent diabetes, hypocholesterolemia, delayed hair and nail growth, increased convulsive readiness, allergies, dermatitis, impaired cartilage formation, osteoporosis. Manganese deficiency is detected when various forms anemia, reproductive dysfunction, growth retardation, weight loss, etc.

With the development of osteoporosis, intake aggravates manganese deficiency, as it complicates its absorption in the body. Intestinal absorption is also hampered by phosphates and. Consuming foods that contain significant amounts of tannin and oxalates (such as tea and spinach) may interfere with the absorption of manganese.

Manganese poisoning

In case of chronic intoxication with manganese, asthenic disorders are characteristic: increased fatigue, drowsiness, decreased activity, range of interests, memory impairment. The neurological status is marked by hypomimia, dystonia or hypertonicity, possible revival or decrease tendon reflexes, hyperesthesia in the distal extremities, peripheral and central autonomic disorders. At expressed form intoxication leading in clinical picture is parkinsonism. Excess manganese increases copper deficiency.

Turamine Manganese 200mg capsules

In balance studies of highly qualified adult athletes in winter period training, it was found that on the day of the 30 km cross-country run, the content of iron, copper and manganese in the diets was at the lower limit physiological norm for people not involved in sports. Under the influence of heavy physical activity, the release of microelements through the intestines and kidneys significantly exceeded their intake from food. The balance of all three microelements was negative. During three days of rest after the run, against the background of insufficient micronutrient nutrition, the losses of iron and copper were not compensated for. Enrichment of diets with a complex of microelements was accompanied by a significant retention of iron, copper and manganese in the body of athletes. As the intake of medicinal iron increased, the excretion of copper and manganese through the gastrointestinal tract increased significantly.

Thus, there is a connection between manganese and iron: when iron deficiency occurs, more manganese will be absorbed from the diet (with the possibility of intoxication due to its excess). On the other hand, if the body is “overloaded” with iron, the ability to absorb manganese is impaired, which can lead to its deficiency.