营养素知识: Manganese, Mn

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营养成分主要信息
营养素名称:	Manganese, Mn
营养素类别:	Minerals
计量单位:	mg
概要:	Manganese is involved in the formation of bone and in specific reactions related to protein amino acid, cholesterol, and carbohydrate metabolism.
营养素功效:	• Manganese-containing metalloenzymes assist in cartilage and bone formation. • Act as a cofactor for many enzymes which facilitate the metabolism of protein amino acids, cholesterol, and carbohydrates. • Blood clotting and wound healing in conjunction with vitamin K. • Involved in energy metabolism. • As a component of the antioxidant enzyme superoxide dismutase (SOD), it protects cells from damage caused by free radicals. • Play a role in maintaining healthy nerves. Manganese is taken up from the blood by the liver and transported to extrahepatic tissues by transferrin. Most of the absorbed manganese is excreted via bile into the feces very rapidly, and only a small amount is retained in bone, liver, pancreas, kidney, and brain. Note: • High serum ferritin concentration may decrease manganese absorption. Men usually has higher serum ferritin concentrations, it has been shown that men absorb significantly less manganese compared to women.

Manganese, Mn 与其他营养素的相互作用

Iron, Fe

铁的摄入量和体内铁储存状态与锰的吸收量呈反比关系

铁和锰都通过二价金属转运蛋白 1 （Divalent Metal Transporter 1，DMT1）将它们吸收到肠道细胞中，它们竞争DMT1。铁补充剂比膳食铁更能抑制锰的吸收，因为补充剂提供浓缩的铁源。

人体内的铁储备会影响DMT1的表达。当铁储备较低（缺铁）时，身体会上调DMT1以增加铁和锰的吸收。相反，当铁储量较高时，DMT1 表达会下调，这会降低铁和锰的吸收。

食物来源

• Whole grains: such as oatmeal, whole wheat flour
• Shellfish: such as clams, oysters, and mussels
• Nuts: such as hazelnuts, pecans
• Beans: such as soybean, Spanish peanuts, black beans
• Vegetables: such as soybean sprouts, spinach, kale, sweet potato
• Fruits: such as pineapple, wild blueberries, muscadine grapes.
• Tea beverages

Note:
1) High intakes of iron and calcium may reduce manganese absorption
2) Phytate may decrease manganese absorption

富含营养素食物示例: Manganese, Mn 查阅更多主要食物来源
	食物描述	营养含量¹	每日需量%²
	Oats (Includes foods for USDA's Food Distribution Program) 类别: Cereal Grains and Pasta 类似食物: oat	4.916 mg	213.74%
	Flour, whole wheat, unenriched 类别: Cereal Grains and Pasta 类似食物: wheat flour	3.56 mg	154.78%
	Nuts, hazelnuts or filberts, dry roasted, without salt added 类别: Nut and Seed Products 类似食物: roasted hazelnut	5.55 mg	241.30%
	Nuts, pecans, dry roasted, without salt added 类别: Nut and Seed Products 类似食物: roasted pecan	3.933 mg	171.00%
	Seeds, pumpkin and squash seed kernels, roasted, without salt 类别: Nut and Seed Products 类似食物: roasted pumpkin seed	4.49 mg	195.22%
	Soybeans, mature seeds, sprouted, cooked, stir-fried 类别: Vegetables and Vegetable Products 类似食物: sprouted bean	1.133 mg	49.26%
	Spinach, cooked, boiled, drained, without salt 类别: Vegetables and Vegetable Products 类似食物: spinach	0.935 mg	40.65%
	Grapes, muscadine, raw 类别: Fruits and Fruit Juices 类似食物: muscadine grape	1.973 mg	85.78%
	Pineapple, raw, all varieties 类别: Fruits and Fruit Juices 类似食物: raw pineapple	0.927 mg	40.30%

¹ 100克食物中的营养素含量
² 以FDA基于2000卡路里的饮食作为日需量参考

更多营养素信息
概要	Manganese is involved in the formation of bone and in specific reactions related to protein amino acid, cholesterol, and carbohydrate metabolism.
缺乏营养对健康的影响	Manganese deficiency is very rare in the United States. A few studies observed that manganese depleted persons developed symptoms: • Weak bones and poor growth in children • Skin scaly dermatitis • decreased serum cholesterol (hypocholesterolemia)
超过上限对健康的影响	The Tolerable Upper Intake Level (UL) is based on elevated blood manganese concentrations and neurotoxicity as the critical adverse effects. Studies have not shown any harm from the manganese in food and beverages. Manganese toxicity is observed for the people who inhale manganese dust from welding or mining work. Manganese toxicity may cause central nervous system effects similar to those of Parkinson’s disease. People with chronic liver disease may have larger adverse effects of excess manganese intake, probably because elimination of manganese in bile is impaired. These individuals should be careful in taking manganese supplements.
参考资料	The National Academies of Science, Engineering, Medicine publication: Dietary Reference Intakes NIH (National Institutes of Health) article: Manganese Book: Non-Pharmacological Management of Osteoporosis: Exercise, Nutrition, Fall and Fracture Prevention

日需量年龄组	每日需量建议	日摄入量上限
幼儿1至3岁:	1.2 mg	2 mg
儿童4至8岁:	1.5 mg	3 mg
男性9至13岁:	1.9 mg	6 mg
男性14至18岁:	2.2 mg	9 mg
男性19至30岁:	2.3 mg	11 mg
男性31至50岁:	2.3 mg	11 mg
男性51至70岁:	2.3 mg	11 mg
男性71岁或以上:	2.3 mg	11 mg
女性9至13岁:	1.6 mg	6 mg
女性14至18岁:	1.6 mg	9 mg
女性19至30岁:	1.8 mg	11 mg
女性31至50岁:	1.8 mg	11 mg
女性51至70岁:	1.8 mg	11 mg
女性71岁或以上:	1.8 mg	11 mg
女性孕妇(18岁以上):	2 mg	11 mg
女性哺乳期(18岁以上):	2.6 mg	11 mg
FDA（基于2000卡路里的日常饮食）:	2.3 mg

	营养成分参考摄入量数据和营养成分知识来自于美国国立医学研究院2006年。膳食参考摄入量：营养需求基本指南。华盛顿特区:国家科学院出版社。National Academies' Institute of Medicine 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
	营养成分知识基于美国食品和药物管理局（USFDA）营养教育资源文章。 https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
	营养成分知识基于美国国立卫生研究院的膳食补充剂情况说明书(Dietary Supplement Fact Sheets)。 https://ods.od.nih.gov/factsheets/list-all
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