Manganese is one of the minerals that offer a wide range of health benefits. Our body needs manganese only in small amounts. Studies have shown that it is essential for normal brain functions and also helps in the activity of the nervous system and enzyme systems. You need to get manganese from the foods you eat, even though your kidneys, liver, bones, and pancreas store 20 mg of manganese.
If you eat only plant-based foods, you can get manganese from certain seeds, legumes, nuts, beans, leafy green vegetables, and whole grains.
Let us take a look at some of the main reasons for adding manganese-rich foods to your plant-based meal.
Have Strong Antioxidant Properties
Manganese is a part of one of the major antioxidants in your body, an enzyme called superoxide dismutase. Antioxidants in your body can protect your cells from the damage caused by free radicals. Manganese plays a major role in the activity of superoxide dismutase. Therefore, taking manganese-rich plant foods will help to reduce the risk of many diseases.
Improves Bone Health
Studies have proven that manganese is very essential for the development and maintenance of bones. When manganese is combined with copper, zinc, and calcium, it improves bone mineral density, which is very essential for older adults. Statistics show that osteoporosis-related bone fracture is high in postmenopausal women, mainly because of the loss of bone density. Studies showed that taking manganese along with vitamin D, and boron can help in improving bone mass.
Regulates Blood Sugar Levels
Manganese has a major role to play in the regulation of blood sugar levels and prevent diabetes. Studies have linked manganese deficiency to glucose intolerance similar to diabetes. Some of the recent studies show that manganese levels are very low in people suffering from diabetes.
Reduces PMS Symptoms
Another health benefit of manganese is that it helps in alleviating several PMS symptoms. These symptoms include cramping, pain, anxiety, mood swings, depression, etc. Some of the early research is showing that a combination of calcium and manganese can help in alleviating these symptoms.
Helps In Reducing Inflammation
We have already discussed that manganese has strong antioxidant properties. This is very beneficial in reducing inflammation in your body. Some recent studies claim that a combination of manganese, chondroitin, and glucosamine can help in reducing the joint pain caused by inflammatory disorders like osteoarthritis.