Manganese
Minerals & trace elements
A trace element of antioxidant enzymes, abundant in whole grains and tree nuts.
Pineapple and tea provide surprising amounts for their volume.
Effects and benefits
A discreet trace element, at the heart of an antioxidant enzyme of our mitochondria and of building bones and cartilage. It contributes to energy, bones, connective tissues and the protection of cells.
Mitochondria, the power plants of cells, produce free radicals as they work; their first line of defense is a manganese enzyme, superoxide dismutase 2. Manganese also serves the enzymes that make the complex sugars of cartilage.
It contributes to normal energy-yielding metabolism, to the maintenance of normal bones, to the normal formation of connective tissue and to the protection of cells from oxidative stress (Regulation 432/2012). EFSA sets the adequate intake at 3 mg a day for an adult (EFSA, 2013).
Sources: EU Regulation 432/2012 · EFSA, 2013
Where to find it (19)
- African rice
- Black chickpea
- Black rice
- Brown rice
- Buckwheat
- Chickpeas
- Flaxseeds
- Hazelnut
- Oats
- Pecan
- Pine nut
- Pineapple
- Pumpkin seeds
- Red rice
- Rye
- Spinach
- Tea (black, green, oolong)
- Teff
- Whole wheat