Manganese Deficiency: How It Affects Your Body & What You Can Do

Nails are a complicated part of the body and there a lot more about them than meets the eye.

When your nails start splitting or breaking, it indicates underlying healthy factors that require your attention.

In many instances, Manganese deficiency emerges as the underlying factor for weak and unhealthy nails.

What is Manganese?

Oregon State University identifies Manganese as an important mineral that the body needs due to its antioxidant properties and the role it plays in wound healing, processing carbohydrates, and bone development among other functions.

Health Ambition lists Manganese as an essential mineral for strong and healthy bones as well as in the uptake of vitamins such as Vitamin B and C. Vitamin B is paramount for a healthy brain while Vitamin C assists in protecting the body against cancer.

Manganese Deficiency Symptoms

According to Livestrong, some of the signs and symptoms of deficiency of manganese include dizziness, vomiting, weak hair and nails, and hearing loss.

Although not common, serious cases of Manganese deficiency lead to critical health conditions such as paralysis and infertility.

Foods with Manganese

To address Manganese deficiency, healthaliciousness recommends eating a diet of Manganese-rich foods.

The following is a description of the various Manganese-rich foods that could help to eliminate the risks of Manganese deficiency:

  1. Beans – Lima beans, black-eyed beans, kidney beans, chickpeas, and white beans are a renowned source of valuable minerals that include Manganese and Magnesium.
  2. Spinach – This dark leafy green provides the highest amount of nutrients like Vitamin A, Vitamin K, and Manganese after it is cooked; second best option is frozen. Incorporating spinach in your meals will furnish your body with manganese that is essential for healthy and strong nails.
  3. Fish & Seafood – Cooked crayfish, clams, mussels, bass and trout make excellent sources for manganese. Fish and seafood are also rich in Omega 3, Vitamin B, and amino acids.
  4. Black Tea – has also been identified as an easily available source of Manganese. A cup of black tea offers enough source of Manganese for healthy nails, strong bones, and a healthy heart.
  5. Nuts & Seeds – Macadamia, pecans, hazelnuts and pumpkin, sesame, sunflower and flaxseeds are some of the richest sources of manganese. They are also good sources of Vitamin E and valuable minerals such as Copper and Magnesium.
  6. Tofu & Tempeh – These meat-substitutes derived from different vegetables. They are a healthy part of a meal that is high in manganese. Tofu is also a crucial source of Copper, Calcium, Iron, and Omega-3.
  7. Whole Grains – They are unprocessed foods such as brown rice, millet, and oatmeal, among others. In addition to providing Manganese, whole grains also reduce the risk of heart disease, some types of cancer, and type-2 diabetes.

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