The trace element manganese is extremely important in the human body for the proper development of all cells and tissues. Due to its presence, they are capable of carrying out important functions and fully assimilate vitamin B1, iron and copper, without which it would be absolutely impossible to start the process of forming new cells, including nerve cells.
The body of an adult contains about 10 or 20 mg of the trace element manganese. Most of it is found in the liver, bone tissue, kidneys and brain. The absorption of manganese is significantly improved with the help of phosphorus, vitamin E and calcium (you need to be very careful, because in large quantities these trace elements can significantly impair the metabolism of manganese in the body).
The role of manganese in the human body is to activate a large number of enzymatic reactions, such as: formation of bone structure, improvement of the nervous system, preventing the formation and deposition of fat in the liver, rapid healing of the resulting wounds and human growth, absorption of iron by the body. Also, thanks to manganese, glucose and proteins are formed, with its help, energy metabolism occurs, during which glucose and carbons are oxidized. This trace element significantly aids in the assimilation of copper and participates jointly in many processes, for example, the activation of enzymes.
An adult needs to receive from 2 to 5 mg of the trace element manganese per day. For women during pregnancy and lactation, doses of this substance range from 4 to 8 mg. Children aged one to three years - 1 mg, from four to six years - 1.5 mg, from seven to fifteen - 2 mg. For children over fifteen years of age, doses of manganese per day range from 2 to 5 mg.
If a person devotes daily time to physical activity or has diseases such as diabetes mellitus, frequent dizziness, schizophrenia or nervous disorders, it is necessary to increase the intake of manganese from 5 to 8 mg.
Most of the trace element manganese is found in tea and cocoa, cranberries, slightly less in edible chestnuts and bell peppers. Milk, meat (beef, lamb, veal and poultry), various types of fish and olive oil are high in manganese. Also, honey, lemons, mustard and celery in large quantities are saturated with this element, which is extremely important for the human body. Slightly less of it is found in liver, beets, beans, onions, green peas, parsley, wheat and rye bread, currants, blueberries and lingonberries. Bananas, prunes, figs, dark honey, oysters and yeast also contain manganese.
The lack of this trace element in the human body is one of the most common abnormalities. Often this is associated with an increase in emotional or mental stress (manganese works hard with all the processes of stabilization of the central nervous system). Deficiency of this trace element adversely affects the nervous system, negatively affects the functioning of the brain and some other organs.
People suffering from depression need an increased amount of the trace element manganese, because it is mainly during moments of mental decline that it becomes severely deficient.
Just like a deficiency, an excess of this microelement is especially detrimental to the human body. In case of an overdose of this substance (from 40 mg per day), significant changes in the functioning of the body may occur, such as: the appearance of hallucinations, daily loss of appetite, decreased human activity, the appearance of pain in the muscles, constant fatigue and drowsiness, as well as depression, atrophy muscular system and even lung damage.
