Selenium

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Selenium is a micromineral that needs to be taken with food daily, but only in very small amounts (50 micrograms or less). Selenium is found in small amounts in the body, which is why we have to get it from food.

Selenium (Se) is a major mineral for the human body. Interestingly, it was considered a toxin until 1957, but according to modern studies, it is not only not dangerous to health, but on the contrary - has a number of benefits and is vital for the proper functioning of the body.

Selenium functions

Prevention of oxidative stress. Although oxygen is needed to sustain human life, it is a hazardous substance when in the body, as it can make molecules too reactive and damage damaged cellular structures around them. In chemistry, this unbalanced situation involving oxygen is called oxidative stress.

Selenium helps to prevent oxidative stress by working together in a group of other nutrients with a similar function. This group includes vitamin E, vitamin C, glutathione, selenium and vitamin B3.

Thyroid support. In addition to iodine, selenium is extremely important for maintaining thyroid function. Selenium is extremely important for the thyroid gland to produce the most active form of its hormone (a version of thyroid hormone called T3) and also helps regulate the amount of hormone that is already produced.

Cancer prevention. Selenium has been shown to induce DNA repair and synthesis in damaged cells to prevent the spread of cancer cells and to induce their apoptosis (a cycle of self-destruction in which the body removes abnormal cells). Selenium also interacts with many proteins, including glutathione peroxidase, which is especially important in protecting against cancer.

Selenium boosts the immune system because it has powerful immunostimulating and antioxidant properties. Selenium is involved in the composition of important enzymes that stop the formation of harmful free radicals, which other antioxidants fail to cope.

Selenium is very important for the synthesis of coenzyme Q10 and the fight against premature aging of the body. Helps the body fight allergic reactions, the accumulation of heavy metals in the body and asthma. It increases the levels of white blood cells, which are the main protection against various viruses and colds. In short, selenium plays a key role in good health and a strong immune system. Higher levels of it are thought to help patients with flu, hepatitis C, HIV and tuberculosis.

The next benefit of selenium is in terms of heart health. The mineral improves blood circulation and strengthens the heart muscle. According to some data, its deficiency can contribute to the development of heart failure and also accelerate atherosclerosis.

Selenium helps the heart by fighting inflammation in the body, increasing blood flow and reducing oxidative stress.

The mineral plays an important role in the prevention of dementia and memory loss. Increased intake is believed to protect cognitive abilities and improve mental health.

Selenium increases fertility in both men and women. Regular intake increases sperm motility. According to some studies, its deficiency can adversely affect female fertility and fetal development, while regular intake of selenium reduces the risk of miscarriage.

Selenium is also extremely important for beauty. It promotes hair growth and reduces unpleasant dandruff. Very often in case of hair loss, doctors recommend taking zinc and selenium because they support the functioning of hormones and stimulate hair growth.

The mineral is also very valuable for the skin. It reduces the manifestations of acne and cleanses the skin of harmful toxins that contaminate it and cause unpleasant pimples.

According to a number of studies, selenium is a key factor in increasing life expectancy. It is important to note that with age, the risk of various diseases increases, which selenium can neutralize and thus increase longevity.

Selenium deficiency

The symptoms of prolonged selenium deficiency are observed in two areas of the body, namely the heart and joints. With regard to the heart, the most characteristic symptom is a specific disease called Keshan disease, which can be prevented by increasing selenium intake. This disease includes cardiac arrhythmias and loss of heart tissue. Regarding the joints, there is also a specific disease called Kashin-Beck disease. It is associated with degeneration of connective tissue.

In severe selenium deficiency, accompanied by severe general malnutrition, symptoms may include muscle weakness or pain, loss of hair and skin color, and whitening of the nail bases.

In some foods, where a higher percentage of selenium is contained in a water-soluble form, contact with water can lead to large loss of selenium. For example, cooking beans loses 50% of their original selenium content. In animal foods, the loss of selenium during cooking is minimal.

Nutritional deficiencies are the most common cause of selenium deficiency. As selenium content in plants is highly dependent on the content of selenium in the soil, scientists have identified different areas of the world where selenium deficiency is particularly common.

Glucocorticoids are widely used anti-inflammatory drugs based on the prototype of a substance called cortisol. All drugs of this type can reduce the supply of selenium to the body.

Selenium is also indirectly responsible for maintaining the body's supply of three other nutrients, namely vitamin C, glutathione and vitamin D. Deficiencies in iron and copper also increase the risk of selenium deficiency.

Selenium reduces the symptoms of asthma. The chronic disease affects the airways, which become inflamed and gradually begin to narrow, causing coughing, chest tightness, shortness of breath and wheezing. The mineral helps with this condition as it relieves inflammation.

Selenium overdose

On the other hand, nausea, vomiting, hair loss, skin lesions, nails, may be symptoms of selenium toxicity. The levels of selenium needed to trigger these symptoms of toxicity are usually not obtained through food, as selenium-rich foods contain about 30-50 micrograms. Intake of large amounts of selenium is more likely in the case of selenium toxicity of the food itself.

The National Academy of Sciences of the United States sets an upper limit (UL) for selenium intake of 400 micrograms per day for men and women aged 19 and over.

Benefits of selenium

Selenium may play an important role in the prevention and / or treatment of the following diseases: acne, asthma, cervical dysplasia, colorectal cancer, AIDS, male infertility, Kashin Beck disease, Keshan disease, multiple sclerosis, ovarian cysts, Parkinson's disease, psoriasis, rheumatoid arthritis, cataracts, stomach cancer, etc.

Selenium can be found as a dietary supplement in one of two main forms: chelated or non-chelated. Of the chelated species, selenomethionine and selenocysteine are the most widely available. In non-chelated form, sodium selenate and sodium selenite are the most widely available.

Sources of selenium

Brazil nuts are the most concentrated source of selenium. Ideally grown young mushrooms, shiitake mushrooms, cod, shrimp, turtle, tuna, flounder, beef liver and salmon are excellent sources of selenium.

Eat salmon in the oven, tuna salad, mushrooms in butter, shrimp in a pan or beef liver in the oven for more selenium.

A very good source of selenium are chicken eggs, lamb, barley, sunflower, mustard seeds and oats.

Note that prolonged heat treatment destroys the selenium content in the products, so try to subject them to minimal cooking. Whenever possible, prefer fresh food, which is very rich in various minerals and vitamins.