The Minerals: Manganese

The Kaufmann Diet is all about using nutrition as a powerful tool to support good health, prevent disease, and sometimes even reverse diseases. In this series, we break down the components of nutrition into their specific parts, and discuss how they can support––and sometimes hinder––our health. The third part of this series covers minerals, what they are, how they fit into your Kaufmann Diet, and the best sources of these nutrients. Manganese is an essential trace mineral that is important for many physiological processes in the body. Here are some key points about manganese:

1. Bone Health and Development: Manganese is important for bone formation, working in conjunction with calcium, zinc, and copper. It helps the body form connective tissue, bones, blood clotting factors, and sex hormones.

2. Enzyme Function: It acts as a co-factor for several enzymes necessary for energy production and the metabolism of carbohydrates, amino acids, and cholesterol.

3. Antioxidant Properties: Manganese is a component of the antioxidant enzyme superoxide dismutase (SOD), which helps combat free radicals that can damage cells and lead to conditions like heart disease and cancer.

4. Metabolic Role: It is involved in the metabolism of amino acids, cholesterol, glucose, and carbohydrates.

5. Nervous System: Manganese is important for the proper functioning of the brain and nerve areas of the body.

The recommended dietary allowance (RDA) for manganese varies by age, sex, and other factors. For adults, the adequate intake is about 1.8 to 2.3 mg per day. It’s usually easy to achieve this through a balanced diet, and deficiency in manganese is quite rare.

While manganese is essential, excessive intake from supplements can lead to toxicity, potentially causing symptoms like neurological problems. Therefore, it’s generally recommended to focus on obtaining manganese from dietary sources rather than supplements unless prescribed by a healthcare provider.

Manganese is found in a variety of Kaufmann Diet-approved foods. If you are sticking to the diet, you likely won’t be short on manganese. These are all Kaufmann Diet-approved sources of manganese:

Nuts and Seeds: These are not only rich in manganese but also provide healthy fats, proteins, and other minerals and include hazelnuts, pecans, pine nuts, almonds, pumpkin seeds, and flaxseeds.

Leafy Green Vegetables: Green vegetables are packed with nutrients and low in calories, making them excellent for overall health as well as for manganese intake. These include spinach, kale, swiss chard, and collard greens.

Fruits: Certain fruits are exceptionally good sources of manganese. They also offer vitamins, antioxidants, and fiber; these include blackberries, raspberries, and blueberries. 

Spices and Herbs: Some spices and herbs contain significant amounts of manganese, and using them in cooking can boost your intake. These include cloves, cinnamon, turmeric, and black pepper.

Whole Grains: Whole grains are a good source of manganese, and including them in your diet can also provide additional benefits like fiber. Examples include brown rice, oatmeal, quinoa, bulgur. Brown rice and oats are relegated to The Kaufmann Two Diet in moderation. 

Legumes: Beans and other legumes are low-fat sources of protein, fiber, and micronutrients including manganese. Included are chickpeas, black beans, lentils, and lima beans.

Is Manganese Anti-fungal?

Manganese is not typically recognized for having direct anti-fungal properties when consumed as part of a diet. However, manganese may play an indirect role in supporting the immune system, which helps the body resist and fight infections, including fungal infections.

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