What is manganese and why do we need it?

When it comes to the essential nutrients in foods that we are all familiar with, the first ones names are the likes of iron, potassium, calcium and magnesium. But how about some of the lesser known nutrients, minerals such as manganese for instance?

This short post is going to provide an explanation as to what manganese is, and why it is just as important as the vitamins and minerals that we hear about everyday on the television through various forms of advertising and advice. I am also going to let you know some foods that contain manganese, to highlight exactly how easy it is to get enough in your diet each day.

Manganese is what is known as a trace mineral, and this means that although you require it regularly, the amount that is needed is less than essential minerals such as potassium.

We all have about 12 milligrams of manganese in our bodies, and this level should be kept up by making sure we get 2.3 milligrams per day through our diet, according to the nutritional recommendations of the U.S National Academy of Sciences.

Top sources of Manganese:

* Oat Bran
* Whole grain wheat flour
* Almonds
* Walnuts
* Raisins
* Avocados
* Seaweed
* Spinach
* Beans
* Broccoli - To find out more about broccoli nutrition facts please click here.

As you can see, there are a wide range of foods that are able to provide you with this mineral, and this means that including at least some, or even one, of them in your diet, should not be a problem.

If you like nuts then just 100 grams of almonds will provide you with all of the manganese you need in a day, as will the same serving of walnuts.

Why do we need manganese?

So what exactly does manganese do for your body? Like all of the other nutrients that the body craves to work properly, manganese plays specific roles in the making sure your body ticks along. These have been listed below:

* Manganese helps the body to convert fats and proteins into energy
* It is stored primarily in the bones, and helps their strength and growth
* Helps the body to absorb other nutrients such as Thiamin, also known as vitamin B1
* Manganese plays a primary part in the upkeep of your immune system
* Manganese is vital to the function of your nervous system
* Manganese helps to regulate your blood sugar levels
* As well as helping the development of your bones, manganese also plays a part in forming and lubricating fluid in your joints
* It helps the clotting of your blood
* Manganese has antioxidant properties
* Manganese helps your digestive system by stimulating enzymes that help your body to digest the food that you eat

The list above shows that this mineral really is something that is vital to your well being, without it your body would begin to break down in a number of ways. Making sensible choices when it comes to your diet is the primary way to ensure that your body is not lacking in manganese, or any other vitamin or mineral for that matter.

So that is what manganese is and exactly why we all need to make sure it is a feature in our diets.

If you would like to find out more about the vitamins and minerals that are found in foods, and why they are good for your body, please check out my website via the link below:


http://www.vitamins-minerals-in-food.com/

Nutritional benefits of broccoli - Lots of reasons why you should eat it!

Broccoli is without a doubt one of those foods that you either love or hate. Most of us can remember back to when we were kids and our folks first served us something that resembled a little tree, and that looked as though it was going to taste absolutely horrible. That first bite probably didn't change many minds either, although I have found that broccoli is something that really does taste better over time.

In this post I am going to talk a bit about broccoli nutrition, and highlight exactly why this is something that can really do you the world of good, even if it isn't your favorite vegetable.

On a blog that is all about the importance of the essential nutrients in foods, this won't be the first, or last, time that I go on about just how important vegetables are for you. The fact is though, that they are the best natural source of many of the essential vitamins and minerals in foods that your body must have in order to survive! Just getting people to actually recognise that can be a real mission, so excuse my repetition!


Back to broccoli....

What I am going to do now is list the nutritional values that can be obtained by eating broccoli, and beside each nutrient I am going to provide a positive example of what this nutrient does for your body. If you like this is a list of reasons to eat broccoli!

The following broccoli nutritional facts are based on 3.5 oz or 100g of broccoli:

Vitamins in broccoli

Vitamin A equiv - 31 micrograms
Example of a benefit of vitamin A - Aids your vision

Vitamin B1 (Thiamine) - 0.071 milligrams
Example of a benefit of vitamin B1 - Converts sugar into energy in the body

Vitamin B2 (Riboflavin) - 0.117 milligrams
Example of a benefit of vitamin B2 - An antioxidant that eliminates harmful free radicals

Vitamin B3 (Niacin) - 0.639 milligrams
Example of a benefit of vitamin B3 - Helps to maintain a healthy cholesterol level

Vitamin B5 (Pantothenic acid) - 0.573 milligrams
Example of a benefit of vitamin B5 - Helps the body to cope with stress

Vitamin B6 - 0.175 milligrams
Example of a benefit of vitamin B6 - Processes carbohydrates into energy

Vitamin B9 (Folate) - 63 micrograms
Example of a benefit of vitamin B9 - Helps the body to successfully deliver iron around the body in red blood cells

Vitamin C - 89.2 milligrams
Example of a benefit of vitamin C - Aids the growth, maintenance, and repair of tissue throughout your body

Vitamin E - 0.78 milligrams
Example of a benefit of vitamin E - Helps you to have strong, healthy skin

Vitamin K - 101.6 micrograms
Example of a benefit of vitamin K - Helps to keep your bones strong and healthy


Minerals in broccoli

Calcium - 47 milligrams
Example of a benefit of calcium - Helps to keep your teeth and bones strong

Iron - 0.73 milligrams
Example of a benefit of iron - Allows oxygen to be transported to every part of your body that needs it in order to work

Magnesium - 21 milligrams
Example of a benefit of magnesium - Helps to regulate blood pressure

Phosphorous - 66 milligrams
Example of a benefit of phosphorous - Helps to regulate the fluid levels in your body

Potassium - 316 milligrams
Example of a benefit of potassium - Provides you with energy and helps tired muscles recover

Zinc - 0.41 milligrams
Example of a benefit of zinc - Helps wounds to heal properly


What else does a 3.5 ox serving of broccoli contain?

* Protein - 2.82 g
* Fiber - 2.6 g
* Fats - 0.37 g
* Sugar - 1.7 g
* Carbohydrates - 6.64 g
* Water - 89.30 g

Source: http://en.wikipedia.org/wiki/Broccoli

You may think that some of the above are not benefits in the conventional sense of the word, in that they are not something you are getting for nothing. However, the way that you have to look at it is that without a sufficient level of each of these vitamins and minerals, these bodily processes that we all take for granted wouldn't take place, and if that were to happen our health would be in serious trouble.

So perhaps broccoli isn't your favorite vegetable, or worse still it is one that you avoid like the plague, but with all of the amazing benefits that have been listed above along with the actual nutritional facts about broccoli, can you really afford to leave this out of your diet?

To find out all of the many amazing benefits that vitamins and minerals bring to your health, take a look at the link to my website at the foot of this post. You will find lists of foods that contain each and ever nutrient that you need, which can help you revamp your diet and give your health a strong helping hand!

http://www.vitamins-minerals-in-food.com/