MINERAL GUIDE: MANGANESE (Mn) AND ZINC (Zn)
Manganese (Mn)
Functions
Important component of several enzymes which are involved in the metabolism of carbohydrates, fats and proteins. Combined with choline, helps in fat digestion and utilization. Helps to nourish the nerves and brain and assists in the proper coordinative action between brain, nerves and muscles in every part of the body. Involved in normal reproduction and the function of mammary glands.
Deficiency symptoms
Deficiency may cause retarded growth, digestive disturbances, abnormal bone development and deformities, male and female sterility, impotence in men, poor equilibrium, asthma and myasthenia gravis.
Natural sources
Green leafy vegetables, spinach, beets, Brussels sprouts, blueberries, oranges, grapefruit, apricots, the outer coating of nuts and grains (bran), peas, kelp, raw egg yolk and fresh wheat germ.
Zinc (Zn)
Functions
Essential for the formation of RNA and DNA and for the synthesis of body protein. Involved in many enzymatic processes and hormone activities, especially in reproductive hormones. Affects tissue respiration and normal growth processes. Needed in the construction of insulin molecule. As a constituent of insulin, involved in carbohydrate and energy metabolism. Essential for normal growth and development of sex organs and for the normal function of prostate gland. Helps the body to get rid of toxic carbon dioxide. Increases the rate of healing of burns and wounds. Needed for proper metabolism of vitamin a. Essential for bone formation.
Deficiency symptoms
Retarded growth, birth defects, hypogonadism or underdeveloped gonads (sex organs), enlargement of prostate gland and impaired sexual functions, loss of fertility, lowered resistance to infections, slow healing of wounds and skin diseases, white spots on finger and toe nails, poor sense of taste and smell. Deficiency may cause lethargy, apathy, hair loss, dandruff and loss of interest in learning. Zinc deficiency is also associated with atherosclerosis, epilepsy and osteoporosis.
Natural sources
Wheat bran and fresh wheat germ, pumpkin seeds, sunflower seeds, brewer's yeast, milk, eggs, onions, oysters, herring, nuts, green leafy vegetables. Zinc in grains and seeds is not easily available for assimilation because it is "locked" by phytin, but becomes "unlocked" by the fermentation process (as in sour bread) and by sprouting.
RDA (Recommended Daily Allowances)
15 mg. Supplementary doses up to 30 mg. Therapeutic doses under doctor's supervision up to 600 mg. a day.
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GENERAL HEALTH
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