This can be a reader-friendly overview of Manganese. For extra particulars, see our well being skilled reality sheet on Manganese.
What’s manganese and what does it do?
Manganese is a mineral that your physique wants to remain wholesome. Your physique makes use of manganese to make power and shield your cells from injury. Your physique additionally wants manganese for sturdy bones, copy, blood clotting, and a wholesome immune system.
How a lot manganese do I want?
The quantity of manganese you want is dependent upon your age and intercourse. Common day by day really useful quantities are listed under in milligrams (mg).
|Life Stage||Advisable Quantity|
|Beginning to six months||0.003 mg|
|Infants 7–12 months||0.6 mg|
|Youngsters 1–3 years||1.2 mg|
|Youngsters 4–8 years||1.5 mg|
|Boys 9–13 years||1.9 mg|
|Ladies 9–13 years||1.6 mg|
|Teen boys 14–18 years||2.2 mg|
|Teen ladies 14–18 years||1.6 mg|
|Grownup males||2.3 mg|
|Grownup girls||1.8 mg|
|Pregnant teenagers and ladies||2.0 mg|
|Breastfeeding teenagers and ladies||2.6 mg|
What meals present manganese?
Many meals comprise manganese. You may get really useful quantities of manganese by consuming a wide range of meals, together with the next:
- Complete grains, resembling brown rice, oatmeal, and whole-wheat bread
- Clams, oysters, and mussels
- Nuts, resembling hazelnuts and pecans
- Legumes, resembling soybeans and lentils
- Leafy greens, resembling spinach and kale
- Some fruits, resembling pineapple and blueberries
- Many spices, resembling