Manganese sources in food
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Manganese Sources in Food
Importance of Manganese in Diet
Manganese (Mn) is a crucial trace element involved in various biological processes, including enzyme activation, bone formation, and metabolism of amino acids, cholesterol, and carbohydrates . It serves as a cofactor for several enzymes that protect against oxidative stress. Adequate intake of manganese is essential for maintaining these physiological functions and preventing deficiencies that can lead to impaired growth, skeletal abnormalities, and altered lipid metabolism.
Common Dietary Sources of Manganese
Plant-Based Sources
Manganese is predominantly found in plant-based foods. Key sources include unrefined cereals, legumes, vegetables, and green tea. In the Japanese diet, for instance, rice and other cereals account for more than 50% of manganese intake, followed by legumes and green tea beverages. These foods are rich in manganese and contribute significantly to the daily intake, especially in diets that emphasize whole grains and plant-based foods.
Animal-Based Sources
While plant foods are the primary sources of manganese, certain animal products also contribute to manganese intake. Goose meat, for example, is a notable source. Depending on the breed, muscle type, and cooking method, 100 grams of goose meat can cover a significant portion of the daily adequate intake (AI) for manganese. This makes it a valuable option for diversifying the diet and ensuring sufficient manganese intake, particularly for individuals with specific dietary needs or preferences.
Dairy Products
Manganese is also present in dairy products, though in varying amounts. Human milk contains manganese primarily in the whey fraction, bound to lactoferrin, whereas cow's milk has a higher proportion of manganese in the casein fraction. Infant formulas tend to have a manganese distribution closer to human milk, which may influence its bioavailability and nutritional value for infants.
Manganese Intake Recommendations
The recommended daily intake of manganese varies by age, gender, and region. For adults, the AI ranges from 1.8 to 2.3 mg/day in North America and 3.5 to 4.0 mg/day in Japan, reflecting differences in dietary habits and food availability. The tolerable upper intake level (UL) for manganese is set at 11 mg/day to prevent potential neurotoxic effects from excessive intake.
Health Implications of Manganese Intake
Deficiency and Toxicity
Manganese deficiency can lead to several health issues, including impaired growth, skeletal abnormalities, and metabolic disruptions. Conversely, excessive manganese intake, particularly from non-dietary sources like contaminated water or occupational exposure, can result in neurotoxicity, manifesting as symptoms similar to Parkinson's disease .
Disease Prevention
Adequate manganese intake has been associated with a reduced risk of certain diseases. For instance, higher dietary manganese intake has been linked to a lower risk of type 2 diabetes in women. This suggests that maintaining sufficient manganese levels through diet can have protective health benefits.
Conclusion
Manganese is an essential nutrient that must be obtained through diet. Plant-based foods such as cereals, legumes, and green tea are primary sources, while animal products like goose meat and dairy also contribute. Adequate intake is crucial for various physiological functions and disease prevention, but it is important to avoid excessive intake to prevent toxicity. Understanding the sources and recommended levels of manganese can help individuals make informed dietary choices to maintain optimal health.
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