Manganese

Manganese is a trace mineral. It is essential for the human body, but people only require it in a minute amount. The human body cannot produce manganese, but it can store it in the liver, pancreas, bones, kidneys, and brain. We usually obtain manganese from our die. It is a cofactor for many enzymes. It is also available in dietary supplement form.

Metabolism

Manganese helps in the metabolism of amino acids, cholesterol, glucose, and carbohydrates. It also reduces inflammation.

Free radical scavenging activity

Manganese aid in the formation of an antioxidant enzyme called superoxide dismutase (SOD). Antioxidants protect the body from free radicals, which destroy or damage cells in the body.

Promote strong bones

Manganese combines with calcium and vitamin D to promote strong and dense bones.

Promote wound healing

Manganese with vitamin K help in the formation of blood clots. Blood clotting, which allows the blood to stay in a damaged blood vessel, is the initial wound healing stage.

RDA for manganese

There is no recommended amount of manganese, but the Adequate Intake (AI) is 2.3 milligrams (mg) per day for adult men and 1.8 mg per day for adult women.

Manganese rich foods

Small amounts of manganese are present in a variety of foods, such as raw pineapple and pineapple juice, pinto beans, pecans, lima beans, spinach, navy beans, black and green teas, sweet potato, almonds, instant oatmeal, raisin bran, whole wheat bread, peanuts

Supplements

Supplements of manganese are also available in some multivitamins form.

•          Manganese sulfate

•          Manganese ascorbate

•          Manganese gluconate

•          Amino acid chelates of manganese

Chickpea Scramble Breakfast Bowl

Ingredients

  • Chickpeas    425g
  • Turmeric  1/2 tsp
  • Salt 1/2 tsp
  • Onions raw 1/4 onion
  • Garlic 2 cloves, minced
  • Olive oil Salad or cooking 1 tbsp
  • Spinach Raw 2 cup
  • Parsley 1/4 cup
  • Fresh cilantro 1/4 cup
  • Avocados 1 fruit, without skin and seed

Method

  • Pour chickpeas into a bowl, keeping a little of the liquid from the can. Mash chickpeas with a fork, leaving some whole.
  • Mix in turmeric, salt, and pepper until evenly combined.
  • Mince garlic and dice onion.
  • Heat olive oil in a pan over medium heat. Add onions and saute until soft. Add garlic and saute another minute or so until fragrant.
  • When onions and garlic are done, add in mashed chickpeas and saute for about five minutes.
  • Put the spinach into a bowl for serving and top with the chickpea scramble. Top with minced cilantro and parsley, and avocado slices.

Nutrient profile

  • Calories1008
  • Carbs 292g
  • Fat 61g
  • Protein 93g
  • Fiber 65g
  • Sodium 1342mg
  • Manganese 45.9mg
  • Calcium377.6mg
  • Choline       462.3mg
  • Copper        3.1mg
  • Folate          2650.9μg
  • Iron             22.8mg

References

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