Who needs it?

Manganese helps to form healthy bones , cartilage, tissues and nerves, activates more than 20 enzymes, including the antioxidant enzyme system , stabilizes blood sugar levels , protects DNA and RNA necessary for reproduction and red blood cell production, is important for insulin production , reduces cell damage necessary for nervous system activity .

Signs of deficiency

Muscle twitching, pains throughout the body during growth in childhood, headaches and imbalance, seizures , convulsions ,aching knees , joint pains.

How much?

No Adi (recommended daily intake)
OPN (optimal daily intake) 10mg

Toxicity

Unknown.

Recommended foods

Watercress (0.5 mg), pineapple (1.7 mg), okra (0.9 mg), andiva-endive (0.4 mg), blackberries (1.3 mg), raspberries (1.1 mg), lettuce (0.15 mg), grapes (0.7 mg), lima beans (1.3 mg), strawberries (0.3 mg), oats (0.6 mg), beets (0.3 mg), celery (0.14 mg).

Assistants

Zinc, vitamins E, B1, C1, K.

Thieves

Antibiotics, alcohol , processed foods, calcium, phosphorus.

Source
Patrick Holford" the new bible of optimal nutrition " P. 485-486 book publisher (Medical Research and Consulting Center)