Health Benefits of Manganese

Manganese with calciumzinc and copper, can help reduce bone loss, especially in older women who are more susceptible to bone fractures and weak bones. 
According to studies, taking manganese along with other bone-supporting nutrients like calcium, vitamin Dmagnesium, zinc, copper and boron can improve bone mass in women with weak bones, which is useful to naturally treat osteoporosis. (3)

2. Antioxidant and Enzyme Function

Manganese is used in numerous important enzymes, including arginase, glutamine synthetase and manganese superoxide. These work as antioxidants in the body, helping lower levels of oxidative stress and inflammation that can lead to heart disease or cancer.
What is manganese most beneficial for when it comes to disease prevention? Manganese-deficient is one of the major free radical damage-fighting enzymes in the body. In factit's “master antioxidant” since it’s especially powerful at reducing inflammation, pain and bodily stress that can lead to numerous chronic diseases. (4) Superoxide dismutases (SODs) are the only enzymes capable of consuming superoxide radicals, making them valuable for slowing the aging process and prolonging health.
Manganese helps form important enzymes related to bone formation,  and plays a part in important digestive enzymes that turn compounds found in food into useable nutrients and energy within the body, including glucose and amino acids.

3. Helps Maintain Cognitive Function

 Manganese is released into the synaptic cleft of the brain and affects synaptic neurotransmission, so it’s possible that a manganese deficiency can make people more prone to mental illness, mood changes, learning disabilities and even epilepsy. (5)

4. Fights Diabetes

Manganese is needed to help with proper production of digestive enzymes responsible for a process called gluconeogenesis. Gluconeogenesis involves the conversion of protein’s amino acids into sugar and the balance of sugar within the bloodstream. Although the exact mechanism still isn’t clear, manganese has been shown to help prevent overly high blood sugar levels that can contribute to diabetes.
Respiratory Health
Research suggests that manganese taken along with minerals like selenium and zinc can help people suffering from lung disorders, including chronic obstructive pulmonary disease. Oxidative stress is believed to be a key mechanism for smoking-induced chronic obstructive pulmonary disease and other respiratory disorders, so manganese’s ability to help lower inflammation 

6. Prevent Arthritis and Osteoarthritis

Manganese is a natural treatment for arthritis. Regularly eating foods high in manganese, plus possibly taking supplements, can help reduce inflammation in the joints and tissue, allowing arthritis sufferers to feel more comfortable and do more normal activities. 
Manganese is especially helpful with reducing common pains in the knees and the lower back.

7. Prevent Anemia

Iron and manganese work closely together, and a strong inverse relationship between deficiency in iron and high manganese levels has been found. While overly high manganese can contribute to anemia, manganese also helps the body use and store iron to some degree as well, which can help prevent anemia.

Best Food Sources of Manganese

1.8 milligrams/daily
  • Teff (9) – 1 cup 400 %
  • Rye (10) — 1 cup 238 %
  • Brown Rice (11) — 1 cup 116 %
  • Amaranth (12) — 1 cup 116 %
  • Hazelnuts (13) — 1 ounce 83 %
  • Chickpeas  — 1 cup 65 %
  • Macadamia Nuts (16) — 1 ounce 61 %
  • White Beans (17) — 1 cup 61 %
  • Oats (18) —  1 cup cooked 54 %
  • Black Beans (19) — 1 cup cooked: 0.7 milligrams (38 percent DV)
  • Buckwheat (20) — 1 cup groats cooked: 0.6 milligrams (33 percent DV)