Minerals - Manganese (Mn) Flashcards
Manganese (Mn)
- Manganese (Mn) is a basic constituent and activator of enzymes involved in both metabolic and antioxidant functions
- Intestinal absorption is low at 1% - 5%. It is stored mostly in bone (>40%) and in very metabolically active organs; e.g. liver, kidneys, pancreas & brain
Key food sources
Key Food sources / Per 100 g:
Grains: Wheat germ, Rye (6 mg), Oats, Amaranth / 20 mg
Nuts/seeds: Hazelnuts, pinenuts, walnuts / 6.2 mg
Spices: Cloves, saffron, ginger, black pepper / 30 mg
Shellfish: Blue mussels, other shellfish (<mg) / 6.8 mg
Functions: Metabolism
Functions: Metabolism
* Mn-activated enzymes facilitate the metabolism of carbohydrates, amino acids and cholesterol
Therapeutic uses:
* Blood sugar regulation
* Supporting the urea cycle
Functions: Structural
Functions: Structural
* A co-factor needed for of synthesis of proteoglycans (e.g. in cartilage)
* Activates enzyme needed for collagen formation
Therapeutic uses:
* Healthy cartilage and bone matrix
* Osteoarthritis
* Wound healing
Proteoglycans = protein-carbohydrate compounds found in connective-tissue
Functions: Antioxidant
Functions: Antioxidant
* Co-factor for the antioxidant ‘Mn superoxide dismutase’ (MnSOD)
* Catalyses superoxide radicals
Therapeutic uses:
* Mitochondrial protection from oxidative stress
Deficiency
Not observed in on a whole foods diet but ‘insufficiency’ can lead to loss of hair colour, skin rashes, tendon and bone abnormalities
Toxicity
Not documented from dietary sources but observed in workers exposed to high manganese dust in air (welders and smelters)
Nutrients interactions
- High intakes of Fe, Ca, Mg may impair intestinal absorption of Mn but this is mostly associated with supplements
- If Fe intake is low, iron deficiency may result from manganese supplementation (Mn competes with Fe for absorption)
Functions
Metabolism
Structural
Antioxidant
