John Myers
Small but nice: Manganese is “only” a trace element, but a deficiency can have an unpleasant effect. Below you can read what the body needs manganese for and how you can meet your daily requirement.
Food for Energy: Manganese Foods
Manganese is one of the minerals that the body only needs in small amounts. As a so-called essential trace element, however, it fulfills important tasks in the organism and should be ingested in sufficient quantities with food. The daily requirement recommended by the German Society for Nutrition (DGE) is 2 to 5 milligrams. This is an estimated value, individual needs may be lower or higher. A deficiency can appear when the processes in the body in which the trace element is involved are disturbed. Manganese is a component of many enzymes and plays a role in the following processes:
- Energy metabolism
- Bone preservation
- Formation of connective tissue
- Protection of cells from oxidative stress
How is a deficiency manifested?
Due to the complex interaction of different nutrients, the symptoms of a manganese deficiency are difficult to define and have so far only been scientifically proven in animal experiments. A shortage is also very rare since the daily requirement can be covered comparatively easily. If you actually get very little of the trace element through your diet, it is believed to contribute to problems with bone health, energy balance, and fertility. Since it is important for connective tissue and cell protection, manganese is also considered a beautiful food.
What are the Best Manganese Foods?
Since manganese is contained in a wide range of foods, we in Germany usually take in many times the recommended daily dose. Particularly rich in manganese are u. a.
- Soft fruit
- Leafy greens like spinach
- Grain
- Bread and buns
- Chocolate
- cassava
- Nuts and seeds
- Legumes
- Rice
- Pasta
- Yoghurt
- Tea
An overdose of manganese foods is not possible, it can be different with dietary supplements. Experts, therefore, recommend avoiding an additional intake of the trace element unless a doctor explicitly determines that the manganese level is too low and prescribes the preparations.
