Foods containing special nutrients help prevent osteoporosis

1. Manganese is very important forimmunityand prevent osteoporosis

Manganese is a trace mineral needed for many body functions, including nutrient absorption, digestive enzyme production, bone development, and immune system protection.

This essential nutrient plays an important role in the synthesis of other nutrients such as cholesterol, carbohydrates, protein and iron for growth and immune system enhancement.

Manganese, combined with minerals such as calcium, zinc and copper, helps support bone health and reduce bone loss, especially in older, postmenopausal women who are susceptible to fractures and weak bones.

In the body, manganese works with vitamin K to optimize blood clotting, which is important for heart health and wound healing.

Research shows that manganese is also a key component of an antioxidant enzyme called superoxide dismutase that helps fight free radicals, which can lead to health problems such as heart disease or cancer. This is why scientists believe that manganese deficiency can lead to a higher risk of metabolic diseases, obesity, type 2 diabetes, atherosclerosis, etc.

Manganese deficiency is not very common but it should not be taken lightly. Because if the body lacks manganese, it can lead to a decline in metabolism, bone density and growth.

According to Dr. Tran Thi Bich Nga, former lecturer of Nutrition, Hanoi Medical University, manganese is a micronutrient, although the body needs a very small amount, but it plays a very important role.

Manganese is found mainly in the bones, liver, kidneys and pancreas. It plays a role in nutrient metabolism, connective tissue and bone formation, blood clotting, and the synthesis of sex hormones and neurotransmitters.

Manganese requirements are usually met through diet. Manganese occurs naturally in many foods. Food sources of manganese include sprouted grains, legumes, some nuts, etc. Whole grains are the richest food source of manganese, and it is also found in fruits and vegetables.

2. Some of the best natural food sources of manganese

The United States Department of Agriculture has listed the manganese content of some natural foods as a percentage of the Daily Value (DV). The percentages are based on a 2,000 calorie per day diet.

Amaranth: 1 cup cooked contains 2.1 milligrams (91% DV) Brown rice: 1 cup cooked contains 2 milligrams (87% DV) Chickpeas: 1 cup cooked contains 1.7 milligrams (74% DV) Cardamom: 1 tablespoon contains 1.6 milligrams (70% DV) Oats: 1 cup cooked contains 1.4 milligrams (61% DV) Quinoa: 1 cup cooked contains 1.2 milligrams (52% DV) White beans: 1 cup cooked contains 1.1 milligrams (48% DV) Black beans: 1 cup cooked contains 0.8 milligrams (35% DV) Rye: 1 cup cooked contains 4.3 milligrams (187% DV)

3. Is it necessary to take manganese supplements?

Manganese is also added to food supplements, but nutritionists advise that the safest way to prevent deficiency is to increase your dietary manganese intake by eating more manganese-rich foods rather than taking supplements. Natural foods contain the right mix of different vitamins and minerals, and the manganese content of most foods is safe.

Manganese supplements taken improperly can be harmful to your health. High blood levels of manganese can cause birth defects and cognitive problems, but this is considered a low risk. Manganese can build up in people with digestive problems, causing psychiatric side effects, dizziness, tremors, and worsening liver disease.