Manganese is a mineral form, found in our human body in very minimal amount. Manganese is an actual component of manganese super oxide dismutase enzyme. It is a powerful antioxidant that searches the free radicals in human body and manages to neutralize these damaging particles and prevent any potential danger they may cause. The body may contain at the most 20 mg of manganese concentrated in our kidneys, pancreas, liver and most importantly in our bones. Manganese is very important for normal functioning of the brain and nerve areas of our body.

Deficiency Symptoms: The deficiency symptoms of manganese include high blood pressure, heart ailments, muscular contraction, bone malformation, high cholesterol, poor eyesight, hearing trouble, severe memory loss, shivers and tremors, etc. Even though medical experts argue that manganese deficiency is quite a rarity, more than 35 % of the world population is said to be deficient. Poor dietary habits may be the leading cause.

In some cases, calcium and iron minerals are said to interfere with appropriate exploitation of manganese in human system. Eye problems, sweating, fast heartbeats, weakness, severe cramps may be some of the deficient symptoms. Severe deficiency may cause infertility in women, pancreas damage, heart ailments and osteoporosis.

Important Sources: The most important sources of manganese, rich in this mineral, includes names like raspberries, pineapple, garlic, grapes, beetroot, green beans, rice, peppermint, oats, nuts, watercress, mustard greens, strawberries, blackberries, tropical fruits, lettuce, spinach, molasses, cloves, turmeric, leeks, tofu, whole wheat, banana, cucumber, kiwifruit, figs and carrots. Sources of naturally abundant manganese trace minerals include green veggies, brown rice, coconuts, almonds, hazelnuts, etc. They are all excellent absorption helpers.

Benefits: The health benefits of manganese are tilted towards overall wellness of human beings. Here is the list of most significant benefits:

• Healthy bones: Manganese is essential for proper and normal growth of human bone structure. It is an effective mineral, and aids in increasing the mineral density of spinal bone, especially in post-menopausal women. Most women after post-menopause suffer from manganese deficiency.
• Free radicals: Due to antioxidant properties of manganese, health benefits of manganese include a special function of controlling the flow of free radicals in the human body. These radicals are capable of damaging human cells. Manganese controls these radicals to prevent any type of damage.
• Sugar level: Manganese has also exhibited its efficiency in controlling the level of sugar in human blood. This may further prevent the occurrence of certain diseases like diabetes.
• Epilepsy: Low levels of manganese can trigger epileptic seizures. Manganese supplements can aid in controlling the possibility of any minor or major epilepsy seizure.
• Metabolism: Metabolism happens to be one of the vital functions of manganese. Manganese-activated enzymes help in the metabolism of cholesterol, amino acids and carbohydrates. It is also important for the metabolism of Vitamins such as Vitamin E and Vitamin B-1.
• Inflammation and sprains: Manganese is widely known as a remedy for sprains and inflammation since it helps to  increase the level of superoxide dismutase, resulting in activity as an antioxidant.
• Preventing osteoporosis: Manganese supplements are known to relieve osteoporosis and osteoarthritis syndrome.
• Alleviating PMS syndrome: For women who suffer from premenstrual syndrome, manganese helps to alleviate the mood swings, headaches, depression and irritability to a considerable extent.
• Aids in vitamin absorption: Manganese helps absorb vital vitamins like vitamin B and E and minerals like magnesium.
• Brain and nervous system: Manganese is essential for healthy functioning of the brain and it is also used to treat specific nervous disorders.
• Glucose Metabolism: Manganese also aids in glucose metabolism in the human body. This is one of the most important health benefits of manganese to provide proper resources to different body parts.
• Digestive tract: Manganese is a mineral, which is helpful in maintaining the functioning of a digestive tract. This further improves the absorption of fat in the process of digestion.

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This article was contributed by Seema Adnani