Manganese is a trace mineral that is essential for the normal functioning of the human body. It is required for the functioning of the brain, nervous system, and several of the enzyme systems of the human body. Your body can store up to 20 mg of manganese in the liver, kidney, pancreases, and bones. However, you may also have to get it from the food you eat.
Manganese can be found in several plant-based foods that you can include in your plant-based diet. It is an essential mineral that helps your body in several ways. Some of the health benefits of manganese are shared below.
Improves Bone Health
According to several studies, manganese is very essential for the development and maintenance of your bones. Manganese will combine with calcium, zinc, and copper, and helps in supporting bone mineral density. Studies have also found that taking manganese will help in preventing spinal bone loss in older women. Manganese also helps in preventing bone diseases like osteoporosis.
Manganese is a part of superoxide dismutase (SOD), a powerful antioxidant. According to some of the recent studies, SOD can be used as a therapeutic agent for alleviating inflammatory disorders. Some of the studies have found evidence for the effectiveness of manganese in reducing osteoarthritis pain when combined with chondroitin and glucosamine.
One of the leading causes of epilepsy is stroke and they are caused by the reduced flow of blood to the brain. Manganese is a known vasodilator and it can help in enlarging the veins to make the blood flow to the brain easier. With an adequate amount of manganese in your body, your blood flow will increase and the risk of developing health conditions like stroke will be reduced.
Regulates Blood Sugar Levels
Studies have found that manganese has a major role to play in blood sugar regulation. Some animal studies have shown that a lower amount of manganese in the body can lead to glucose intolerance. There are several studies that prove that the manganese levels in the body of a diabetes patient are lower than normal. Also, manganese will help in the proper secretion of insulin from the pancreas and helps in stabilizing blood sugar levels.
Reduces PMS Symptoms
PMS Symptoms include anxiety, pain, mood swings, cramping, and depression. Some of the earlier studies have shown that taking manganese along with calcium can help in improving the symptoms of postmenstrual syndrome. According to some recent studies, women with lower manganese levels experienced more pain and anxiety during pre-menstruation.
Improves Brain Function
Studies have proved that increased manganese consumption can help in improving your brain function and also in treating some nervous disorders. This is mainly because of its antioxidant properties and its role in the functioning of superoxide dismutase. SOD can help in protecting the brain cells from free radical damage. Also, manganese will bind with the neurotransmitters and stimulates a more efficient electrical impulse movement throughout your body.
Let’s take a look at some of the foods you can include in your plant-based meal for fulfilling your daily manganese requirements.
Soybeans are loaded with manganese and several other healthy nutrients. Around 4.7 mg of manganese is present in just one cup of soybeans. The main advantages of including soybeans in your daily diet are that it will fulfill your daily manganese requirement and also help in lowering the cholesterol levels.
Most people eat oats as their breakfast food. It is an excellent choice because oats are rich in manganese. Just one cup of oats contains 7.7 mg of manganese. Oats also contain several other healthy nutrients, including fiber, antioxidants, and beta-glucan. These nutrients will help in preventing obesity and also treat metabolic syndrome. Studies have also shown that consuming oats will help lower the risk of heart disease.
Whole wheat is packed with several healthy nutrients, including manganese and fiber. These nutrients are very beneficial in lowering your blood pressure and blood sugar levels. About 5.7 mg of manganese is present in 168 grams of whole wheat.
Almonds are one of the most common nuts and they are packed with several essential nutrients, such as vitamin E and manganese. Around 2.2 mg of manganese is present in just 95 grams of almonds. Studies have found that eating almonds regularly will help in maintaining the proper functioning of your brain and nerves. It can also help in reducing the risk of developing heart disease.
Quinoa is also a good source of manganese, dietary fiber, and plant-based protein. Since it is gluten-free, it is becoming more popular among people. Around 3.5 mg of manganese is present in 170 grams of quinoa. It also contains all the essential amino acids required by our body.