When there is some problem inside your body, the body itself will immediately give you a signal. So, if you have breaking or splitting nails, there is an important reason behind it. Your body gives you a signal that you are low on some very important mineral.
The Importance of Manganese!
Manganese is a very important mineral whose role is essential in different biological processes in the body. It is the activator of enzymes which aids in the metabolism of amino acids, carbohydrates and cholesterol.
Although, your body needs only a small amount of this mineral for a proper functioning, around 37% of Americans do not take the recommended daily intake of manganese. The body contains about 15-20 mg of this mineral. It can be found in liver, bones, pancreas, kidneys, pituitary and adrenal glands.
Manganese is important for the formation of connective tissues, sex hormones and blood clotting. A lack of manganese can result in numerous health complications. If you have a low level of manganese, you may have brittle and weak nails and bones because of the low levels of collagen.
Symptoms of Manganese Deficiency
1. Weak Bones, Joint Pain – Manganese is important because it forms healthy and strong joints and bones. If you have low level of manganese, you may experience pain in the joint, tendon and ligament. You can also have brittle and weak bones and nails.
2. Fatigue – A low manganese level can cause regular irritability, nervousness and moodiness. It can also cause fainting and nausea.
3. Blood Sugar Problems – The manganese deficiency can lead to blood sugar problems. Manganese metabolizes the cholesterol and carbohydrates so a long-term manganese deficiency can cause diabetes.
4. Heavy Menstruation in Women – The deficiency in this mineral can imbalance the women’s menstrual cycles, conceiving or infertility.
5. Roor Wound Healing – If a minor cut takes a long time to heal, it may be a result of deficiency in manganese because it plays a significant role in the production of collagen.
6. Skin Issues – The low level of manganese can be indicated by pale skin tone or skin dermatitis. This is also related to collagen production.
How to Increase the Levels of Manganese
If you have brittle nails, poor wound healing or constant fatigue, you should include more manganese in your diet.
The following 6 foods abound in this important mineral:
1. Seeds and Nuts– Pecans, hazelnuts, macadamia nuts, walnuts are loaded with high levels of manganese.
2. Spinach – This dark green leafy vegetable is crucial component for a diet rich in manganese. Along other vitamins and minerals, these vegetables are high in this mineral.
3. Whole Grains – These grains will provide the necessary dose of manganese, especially oatmeal, brown rice or quinoa.
4. Tempeh and Tofu – Along the abundance in manganese, tofu is rich in copper, calcium, omega-3 and iron.
5. Lima Beans – Chickpeas, kidney beans, white beans, lima beans and black-eyed beans are rich in manganese and as well as fiber.
6. Black Tea – This is one of the easiest ways to provide your body with the needed amount of manganese.