Pregnancy is a vital phase in any woman’s life. When you come to know about the good news for the first time, a feeling of pleasure and happiness fill your mind. The first step towards motherhood not only brings joy but also triggers many concerns. One of the most important things that pregnant should care about most is their diet. She cannot compromise her healthy diet during this period. In this article, we discuss the importance of manganese during pregnancy.
A healthy and balanced diet must have all the essential vitamins and minerals in the right amount. And Manganese is one of such vital elements that a pregnant woman needs to manage a healthy pregnancy. It has several benefits for the mom-to-be and the little one inside you. In this article you will find the benefits of Manganese for your health, what are the food sources of manganese, what is the recommended amount, and more.
In This Article
- What is Manganese?
- Why is Manganese Necessary During Pregnancy?
- How Much Manganese is Optimal During Pregnancy?
- What Foods Are Rich in Manganese?
- Risks of Manganese Deficiency While Pregnant
- Can Too Much Manganese be Harmful?
- Are Manganese Supplements Required During Pregnancy?
- FAQ’s
What is Manganese?
Our body needs energy and manganese, an essential mineral, plays an important role in converting macronutrients into energy. Most of the foods that we consume on a daily basis like nuts, legumes, seeds, tea, whole grains, and leafy green vegetables, consist of manganese. Unlike other minerals like iron and calcium, low dosages of this element are enough for the healthy functioning of our body. But still, its deficiency can cause major issues. Therefore, despite the small amount, it is essential for our health.
Why is Manganese Necessary During Pregnancy?
Manganese plays an essential role in the health of any person, especially of a mother-to-be. The fetus gets all the nutrients from its mother. There are several reasons why manganese is necessary during pregnancy.
Manganese plays the following roles for pregnant women.
- Manganese is vital for the formation of bone and cartilages of the fetus.
- It protects the cells from potential damage.
- An optimum amount of manganese boosts the secretion of the enzymes that play a significant role in the metabolism of carbohydrates, amino acids, and cholesterol.
[Read : Know Everything About Your Baby’s Skull, Skeleton, and Bones Development]
How Much Manganese is Optimal During Pregnancy?
Our body needs a very low amount of manganese to function properly. According to the National Institute of Health, for women under 18 and not pregnant 1.8 milligrams of manganese complete their daily requirement. In the case of non-pregnant women over 18 years, the recommended amount is 1.8 milligram per day.
But pregnant women need up to 2 milligrams of manganese daily to fulfil the requirement. And if you are a lactating mother, you need almost 2.6 milligrams of manganese per day to compensate for your body’s daily requirements.
What Foods Are Rich in Manganese?
Almost all variety of food that we consume regularly contain manganese. Though the amount varies, a healthy diet is sufficient to compensate for your daily requirement of manganese. Some of the good sources of manganese are:
| Food | Milligrams per serving |
| Mussels, blue, cooked, 3 ounces | 5.8 |
| Hazelnuts, dry roasted, 1 ounce | 1.6 |
| Pecans, dry roasted, 1 ounce | 1.1 |
| Brown rice, medium grain, cooked, ½ cup | 1.1 |
| Oysters, Pacific, cooked, 3 ounces | 1 |
| Clams, cooked, 3 ounces 0.9 | 0.9 |
| Chickpeas, cooked, ½ cup | 0..9 |
| Spinach, boiled, ½ cup | 0.8 |
| Pineapple, raw, chunks, ½ cup | 0.8 |
| Soybeans, boiled, ½ cup | 0.8 |
| Bread, whole wheat, 1 slice | 0.7 |
| Oatmeal, cooked, ½ cup | 0.7 |
| Peanuts, oil-roasted, 1 ounce | 0.7 |
| Tea, black, brewed, 1 cup | 0.5 |
| Lentils, cooked, ½ cup | 0.5 |
| Potato, flesh and skin, baked, 1 medium | 0.5 |
| White rice, long grain, cooked, ½ cup | 0.3 |
| Kidney beans, canned, drained, rinsed, ½ cup | 0.3 |
| Squash, acorn, cooked, cubed, ½ cup | 0.3 |
| Blueberries, raw, ½ cup | 0.3 |
| Sesame seeds, dried, 1 tablespoon | 0.2 |
| Kale, raw, 1 cup | 0.2 |
| Black pepper, 1 gram (about ½ tsp) | 0.2 |
| Asparagus, boiled, ½ cup | 0.1 |
| Apple, raw, with skin, 1 medium | 0.1 |
| Lettuce, romaine, raw, shredded, 1 cup | 0.1 |
| Coffee, brewed, 1 cup | 0.1 |
Risks of Manganese Deficiency While Pregnant
As the recommended amount of manganese for the proper functioning of our body is very less, cases of manganese deficiency are very rare. While pregnant, less than the required amount may cause severe problems later. some of the complications are mentioned below:
- Manganese deficiency can cause bone demineralization and slow development in children.
- Babies with low weight.
- Increases the chance of premature delivery.
- Severe deficiency of manganese may lead to hypocalcemia which is the excessive calcium level in the blood.
- It May cause skin rashes.
Can Too Much Manganese be Harmful?
Anything more than the required amount is not good for our bodies. And in the case of pregnant women, this can be dangerous. Pregnant women need 2.6 mg of manganese daily and if it crosses the mark of 9 mg, it’s detrimental. People who deal in welding or work in mines are exposed to manganese toxicity.
This affects the central nervous system and may become a reason for tremors, muscle spasms, tinnitus, hearing loss. In some serious cases, a high level of manganese toxicity leads to mania, insomnia, depression, delusions, anorexia, headaches, irritability, lower extremity weakness, mood changes, and even Parkinson’s disease.
[Read : Depression During Pregnancy: What Is It?]
Are Manganese Supplements Required During Pregnancy?
Usually, manganese supplements are not required during pregnancy. The reasons are
- The daily requirement of manganese for a pregnant woman is very less, almost 2.6 milligrams per day.
- Almost all the food items that we consume on a daily basis contain manganese which is sufficient to mitigate the daily requirement for this mineral.
- But in case of severe malnutrition, your doctor may prescribe a manganese supplement as this is very important for the proper development of the mother-to-be and the unborn baby.
A healthy diet is the best way to enjoy your pregnancy. This will not only provide you with the required amounts of vitamins, minerals, and other essential nutrients but also keep you protected from the side effects. As manganese is available in almost all types of foods, a balanced diet is enough to provide your body with the recommended amount of this mineral.
[Read : Magnesium During Pregnancy]
FAQ’s
1. What Are The Effects of Manganese Toxicity?
An excessive amount of manganese in the human body is known as manganese toxicity. People who are attached to occupations like welding and mining are prone to this health hazard. It can cause tremors, muscle spasms, tinnitus, hearing loss, and even Parkinson’s disease.
2. Do I Need to Take Manganese Supplements During Pregnancy?
Supplements are required if there is a deficiency of that specific element in the body. Manganese is found in almost all the regular food items we consume daily. Moreover, the required amount of manganese is very less and a pregnant woman’s body can easily get from a healthy diet. Hence, manganese supplements are not usually recommended by doctors.
3. What Are the Risks of Manganese Deficiency During Pregnancy?
Though the human body needs a very less amount of manganese it is vital for efficient functioning. Manganese deficiency can cause bone deformation, low birth weight, premature delivery, etc.
Read Also: Zinc During Pregnancy
