Nutrient Information: 锰 Manganese, Mn

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Nutrient Name:	锰 Manganese, Mn
Nutrient Category:	矿物质 (Minerals)
Measuring Unit:	mg
锰参与骨骼的形成，也参与蛋白质氨基酸、胆固醇、碳水化合物代谢有关的特定反应。
Nutrient Function • 含锰金属酶有助于软骨和骨骼的形成。 • 作为许多酶的辅助因子，锰促进蛋白质氨基酸amino acids、胆固醇cholesterol、和碳水化合物carbohydrates的代谢。 • 结合维生素 K 促进血液凝固和伤口愈合。 • 参与能量代谢。 • 作为抗氧化酶超氧化物歧化酶（SOD）的组成部分，它可以保护细胞免受自由基造成的损害。 • 起到维持神经健康的作用。锰被肝脏从血液中吸收并被转铁蛋白转运到肝外组织。大部分被吸收的锰通过胆汁非常迅速地排泄到粪便中，只有少量保留在骨骼、肝脏、胰腺、肾脏和大脑中。备注: • 高血清铁蛋白浓度可能会减低锰的吸收。男性的血清铁蛋白浓度通常较高，研究表明男性吸收的锰明显少于女性。

Food Sources

• 全谷物：例如燕麦片、全麦面粉
• 贝类：例如蛤蜊clams、牡蛎oysters和蚌mussels
• 坚果：例如榛子hazelnuts、美洲山核桃pecans
• 豆类：例如大豆soybean、西班牙花生Spanish peanuts、黑豆black beans
• 蔬菜：例如黄豆芽、菠菜、羽衣甘蓝kale、红薯
• 水果：例如菠萝、野生蓝莓、麝香葡萄
• 茶饮料

备注:
1) 大量摄入铁和钙可能会减低锰的吸收
2) 植酸盐可能会降低锰的吸收

Example Foods High in: 锰 Manganese, Mn View Additional Food Sources
	Food Description	Nutrient Amount¹	Daily Value%²
	Oats (Includes foods for USDA's Food Distribution Program) Category: 谷物和面食 Similar foods: oat	4.916 mg	213.74%
	Flour, whole wheat, unenriched Category: 谷物和面食 Similar foods: wheat flour	3.56 mg	154.78%
	Nuts, hazelnuts or filberts, dry roasted, without salt added Category: 坚果和种子食品 Similar foods: roasted hazelnut	5.55 mg	241.30%
	Nuts, pecans, dry roasted, without salt added Category: 坚果和种子食品 Similar foods: roasted pecan	3.933 mg	171.00%
	Seeds, pumpkin and squash seed kernels, roasted, without salt Category: 坚果和种子食品 Similar foods: roasted pumpkin seed	4.49 mg	195.22%
	Soybeans, mature seeds, sprouted, cooked, stir-fried Category: 蔬菜及蔬菜制品 Similar foods: sprouted bean	1.133 mg	49.26%
	Spinach, cooked, boiled, drained, without salt Category: 蔬菜及蔬菜制品 Similar foods: spinach	0.935 mg	40.65%
	Grapes, muscadine, raw Category: 水果和果汁 Similar foods: muscadine grape	1.973 mg	85.78%
	Pineapple, raw, all varieties Category: 水果和果汁 Similar foods: raw pineapple	0.927 mg	40.30%

¹ Nutrient amount is in 100 gram food
² Use FDA 2000 calorie diet as Daily Value reference

Additional Nutrient Information

Deficiency Health Impacts

锰缺乏症在美国非常罕见。一些研究观察到耗尽锰的人会出现以下症状：
• 儿童骨骼脆弱和发育不良
• 皮肤鳞状皮炎
• 血清胆固醇降低（低胆固醇血症 hypocholesterolemia）

Exceed Upper Limit Health Impacts

可耐受的最高摄入量 (UL) 是基于升高的血锰浓度和神经毒性作为不良反应的关键点。研究尚未显示食品和饮料中的锰对人体的危害。

研究观察到吸入锰粉尘的焊接或采矿作业工人可能导致锰中毒。锰毒性可能会导致类似于帕金森病的中枢神经系统影响。

患有慢性肝病的人可能会因过量摄入锰而产生更大的不利影响，可能是因为胆汁清除锰的功能受损。这些人在服用锰补充剂时应该小心。

External References

美国国家科学院、工程院、医学院出版的书籍: Dietary Reference Intakes
NIH (美国国立卫生研究院 National Institutes of Health) 文章 Manganese 锰
营养科学书籍: Understanding Nutrition by Ellie Whitney and Sharon Rady Rolfes

Daily Value Age Group	Recommended Daily Values	Daily Value Upper Limits
Toddler 1 to 3 years old:	1.2 mg	2 mg
Child 4 to 8 years old:	1.5 mg	3 mg
Male 9 to 13 years old:	1.9 mg	6 mg
Male 14 to 18 years old:	2.2 mg	9 mg
Male 19 to 30 years old:	2.3 mg	11 mg
Male 31 to 50 years old:	2.3 mg	11 mg
Male 51 to 70 years old:	2.3 mg	11 mg
Male Senior 71 or older:	2.3 mg	11 mg
Female 9 to 13 years old:	1.6 mg	6 mg
Female 14 to 18 years old:	1.6 mg	9 mg
Female 19 to 30 years old:	1.8 mg	11 mg
Female 31 to 50 years old:	1.8 mg	11 mg
Female 51 to 70 years old:	1.8 mg	11 mg
Female Senior 71 or older:	1.8 mg	11 mg
Female Pregnancy (>18):	2 mg	11 mg
Female Lactation (>18):	2.6 mg	11 mg
FDA (Based on 2000 calorie daily diet):	2.3 mg

锰 Manganese, Mn Interactions With Other Nutrients

铁 Iron, Fe

Iron intake and iron store status in the body have an inverse relationship with manganese absorption

Both iron and manganese use and compete Divalent Metal Transporter 1 (DMT1) for uptake them into intestinal cells. Iron supplements can inhibit manganese absorption more significantly than dietary iron because supplements provide a concentrated source of iron.

The body's iron stores influence the expression of DMT1. When iron stores are low (iron deficiency), the body upregulates DMT1 to increase iron, as well as manganese, absorption. Conversely, when iron stores are high, DMT1 expression is downregulated, which can reduce the absorption of both iron and manganese.

	The nutrient Dietary Reference Intakes and nutrition facts is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
	Nutrition facts knowledge are based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
	Nutrition facts knowledge are based on National Institutes of Health Dietary Supplement Fact Sheets. https://ods.od.nih.gov/factsheets/list-all
Disclaimer	The nutrient information provided here should not take the place of medical advice. We encourage you to talk to your healthcare providers (such as your doctor) about your dietary requirements which are best for your overall health. We also recommend you to read organization or professional reference documents or articles mentioned, but not limited to, in this page. Any mentions and reference links in this page don't represent our endorsement of their services and advice.

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Nutrient Information: 锰 Manganese, Mn

Nutrient Function

Food Sources

Additional Nutrient Information