John Myers
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Manganese deficiency hardly ever occurs in industrialized countries. However, certain groups of people may have an increased need. Read here how you can best prevent this.
Prevent manganese deficiency through the right lifestyle
The best way to prevent manganese deficiency is to eat a balanced and varied diet.
- An increased need for the trace element arises after alcohol consumption, stress, or the consumption of too much fast food, sugar, and unhealthy ready meals.
- If you take a high-dose calcium supplement to prevent osteoporosis, this makes it more difficult for the body to absorb manganese. Your small intestine may also not be able to absorb enough of the trace element due to psychotropic drugs.
- If you lack manganese, you can recognize this in blood clotting disorders, susceptibility to infections, disorders of the central nervous system, and reduced fertility.
- You should always consult a doctor to determine whether you have an increased need for manganese or whether there is a deficiency at all.
Consume healthy foods rich in manganese
You do not have to take dietary supplements. With the following products, you can quickly compensate for a deficiency, as adults only need a small amount of 2.0 mg to 5.0 mg daily.
- If you have oatmeal, wholemeal bread, rice, vegetables, and nuts on your regular menu, then your needs will already be covered.
- Blueberries, raspberries, and bananas contain a particularly large amount of manganese. Potatoes, carrots, beetroot, salsify, parsley, soybeans, peas, and artichokes also have high levels.
- When it comes to animal products, beef liver, pork liver, and chicken liver are in the lead.
- Good to know: Cooking for too long reduces the manganese content by around 25 percent.
