KOMPAS.com – Manganese is essential nutrients that the body needs every day.
This mineral supports a number of chemical processes in the body.
Unfortunately, the body cannot produce manganese on its own, so it must be obtained from external sources such as food.
Also read: 10 Foods That Are High in Magnesium
Once ingested, the body stores manganese in the bones, liver, kidneys, pancreas, and brain.
Launch NDTV Food, manganese including nutrients that are as important as other minerals, such as magnesium and iron.
Although small amounts are needed, it is important to ensure that everyone can get enough manganese each day.
A number the benefits of manganese that can be obtained by the body, among others, namely:
- When combined with calcium and Vitamin D, manganese contributes to building solid and strong bones
- Manganese helps in the chemical processing of carbohydrates, proteins, cholesterol and amino acids, so it is useful for maintaining a proper metabolic rate
- Manganese can help the production of insulin in the body, which plays an important role in regulating blood sugar levels
- Manganese is also known to supply superoxide dismutase (SOD), an antioxidant enzyme that protects the body from cell-damaging free radicals
Lack of manganese alone can cause many health problems, especially premenstrual syndrome (PMS), osteoporosis, weak bones, osteoarthritis (joint pain), and excessive weight loss.
Also read: 12 Foods High in Potassium
The amount of manganese needed for each person can be different, depending on age and risk factors.
The following are the numbers daily manganese requirements recommended by the Government through the Regulation of the Minister of Health of the Republic of Indonesia (PMK) No. 28 of 2019 concerning Recommended Nutritional Adequacy Rates for Indonesians:
Baby / child
- 0-5 months: 0.003 mg
- 6-11 months: 0.7 mg
- 1-3 years: 1.2 mg
- 4-6 years: 1.5 mg
- 7-9 years: 1.7 mg
Laki-laki
- 10-12 years: 1.9 mg
- 13-15 years: 2.2 mg
- 16-18 years: 2.3 mg
- 19-29 years: 2.3 mg
- 30-49 years: 2.3 mg
- 50-64 years: 2.3 mg
- 65-80 years: 2.3 mg
- 80+ years: 2.3 mg
- 10-12 years: 1.6 mg
- 13-15 years: 1.6 mg
- 16-18 years: 1.8 mg
- 19-29 years: 1.8 mg
- 30-49 years: 1.8 mg
- 50-64 years: 1.8 mg
- 65-80 years: 1.8 mg
- 80+ years: 1.8 mg
Pregnant
- Trimester 1: +0 mg
- Trimester 2: +0 mg
- Trimester 3: +0 mg
Breastfeeding:
- First 6 months: +0 mg
- 6 Second month: +0 mg
Meeting the needs of manganese in breasts aged 0-6 months can come from exclusive breastfeeding. So, there is no need to provide additional food for babies under 6 months of age.
Also read: 9 Foods High in Calcium
Foods high in manganese
In order for the manganese fulfillment process to run more optimally, a number is available foods high in manganese which is good to be consumed regularly.
The following is a variety foods that are high in manganese:
1. Shells
Shellfish belong foods containing manganese so tall.
Launch My Food Data, manganese content in 100 grams of shellfish can reach 6.8 mg or willing to meet the daily manganese needs of up to 340 percent for adults.
Also read: 17 Foods Containing High Protein
2. Know
Not only rich in vegetable protein, tofu is also good food sources of manganese high which is good for consumption.
The manganese content in 100 grams of soy tofu can reach 1.2 mg or can meet the daily manganese needs of up to 59 percent.
3. Yellow pumpkin seeds
Pumpkin seeds are a healthy food.
That is because pumpkin seeds contain high levels of manganese which is good for the body.
The manganese content in 100 grams of pumpkin seeds can reach 4.5 mg or can meet the daily manganese needs of up to 227 percent.
4. Whole grain bread
If you want to eat bread, choose whole wheat bread because it can be very healthy.
Also read: 13 Foods High in Carbohydrates but Healthy
Unlike ordinary white bread which only takes the endosperm part of the wheat germ, whole wheat bread uses all the parts, so it is richer in texture and nutrients.
Whole wheat bread also includes foods that are high in manganese.
The manganese content in 100 grams of whole wheat bread reaches 2.1 mg or is willing to meet the daily manganese needs of up to 107 percent.
5. Brown rice
Brown rice is not only rich in fiber (higher than white rice), but also high in manganese so it can be very healthy when consumed regularly.
The manganese content in 100 grams of chocolate weight can reach 1.1 mg or can meet the daily manganese needs of adults by up to 55 percent.
6. Spinach
Spinach is a vegetable that is high in manganese.
The manganese content in 100 grams of spinach can reach 0.9 mg or can meet the daily manganese needs of up to 41 percent.
Also read: Is it true that spinach can be poison if you don’t eat it immediately?
7. Pineapple
Not only rich in vitamin C, potassium, and calcium, pineapple is a fruit that is high in manganese so it is healthy.
The manganese content in 100 grams of pineapple can actually reach 0.9 grams or can meet the daily manganese needs of up to 40 percent.
8. Sweet potatoes
If you like to eat sweet potatoes, then that’s a good thing.
The reason is, sweet potatoes are also foods that contain high manganese.
Launch NIH, the manganese content in 100 grams of sweet potato can reach 1 mg or can meet the daily manganese needs of up to 43 percent.
9. Hazelnut
Foods that are high in manganese the other is hazelnuts.
The manganese content in 100 grams of hazelnuts can reach 5.6 mg or be able to meet the daily manganese needs of adults up to 278 percent.
10. Black tea
Consuming tea is familiar to society.
If you have this habit and want to get your hands on manganese, then brew black tea.
Also read: 14 Foods High in Vitamin C
In 1 cup of black tea, it is reported to contain 0.5 mg of manganese which can meet the daily manganese needs of up to 22 percent.
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