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Manganese (symbol Mn)
Manganes is one of the most common metals in the Earth's crust. In dietary terms it's a trace element with a wide range of effects on the body.
It's needed to form throxine, the thyroid hormone, and helps in the synthesis of cholesterol and fats, and is important for the production of breast milk and sex hormones, promoting fertility and male potency. It's also needed by the body to produce healthy skin, bone and cartilage.
Its best natural sources include leafy green vegetables, pineapple, whole grains nuts and tea. In tea-drinking countries, an average one-third of the daily requirement of 2.5 to 5mg a day is obtained from this beverage.