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GSE

Manganese for Thyroid Hormones

Manganese (Mn) for Thyroid

Mn is a vital component of the antioxidant enzyme Manganese-dependent superoxide dismutase (MnSOD) - key to the mitichondrial antioxidant defense system, and so enables these energy “factories”to produce energy/heat efficiently.In particular, MnSOD is a primary antioxidant protector of thyroid hormone activity in the LIVERsince most T4 to T3 conversion occurs on cell membranes in the liver, then oxidant-stressed liver cell membranes would detrimentally affect the activation of thyroid hormone. MnSOD enzyme presence increases with thyroid hormone activity in the liver to protect against resulting extra reactive oxidant species from an increased metabolic rate.A lack of manganese is now clearly associated with reduced thyroid hormone function in the body.

Manganese (Mn) is known as the “Anti-Pear-Shaped” Mineral - involved in fat metabolism, Mn helps reduce weight-gain on the hips and thighs. Mn deficiency causes fat accumulation in the liver, precipitating the further generation of lipid peroxides. Once this happens a person is more likely to gain weight around the midsection.

Excellent food sources of manganese - Nuts, seeds, whole-grain cereals and green leafy vegetables -mustard greens, kale, chard, raspberries, pineapple, romaine lettuce, collard/turnip greens and maple syrup, spinach,molasses, garlic, grapes, summer squash, strawberries, oats, spelt, green beans, brown rice, garbanzo beans, ground cloves, cinnamon, thyme, peppermint, turmeric.

Safe and adequate Mn intake is 2.5 - 5mg /day

Mn Food Source

Serving

(mg)

Mn Food Source

Serving (mg)

Mn Food Source

Serving (mg)

Cooked whole-grain oats

1 C=1.37

Raw sunflower/sesame seeds

¼C=0.7

Boiled Spinach

½C=0.8

Raspberries

½C=0.6

Brown Rice, cooked

½C=0.88

Pineapple

½C=1.25

Cooked Chick peas

½C=0.8

Boiled Peas

½C=0.4

Raw pumpkin seeds

¼C = 1.04

Whole wheat bread

1slice=.6

Green Tea

1 C=0.4-1.6

Black tea

1 C=0.2-0.8

Walnuts, Almonds

¼C=.85

Pineapple juice (unsweetened)

Chunks (fresh)

1 C=1.26

1 C=1.5

Maple Syrup

2tsp=0.44

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