Selenium is an important trace mineral that is essential for human health. It is required in small amounts by the body to carry out certain biological functions.

In this article, we will explore the functions of selenium and the food sources that provide this vital nutrient.

What is Selenium?

Selenium is a trace mineral that is required in small amounts for proper functioning of the body. It acts as an antioxidant and is involved in the synthesis of DNA. It also plays a key role in the functioning of the thyroid gland and the immune system.

The human body cannot produce selenium, so it must be obtained through the diet. The recommended daily intake of selenium varies depending on age and gender, but is generally between 55 and 70 micrograms for adults.

Functions of Selenium in the Body

Selenium is involved in a number of important biological functions in the body. Here are some of the key ways in which selenium is used by the body:.

1. Antioxidant

Selenium is a powerful antioxidant that helps to protect the body against free radicals. Free radicals are unstable molecules that can cause damage to cells and contribute to various health problems, including cancer and heart disease.

Selenium works by neutralizing free radicals, helping to prevent cellular damage.

2. Thyroid Function

The thyroid gland plays a key role in regulating metabolism and energy production in the body. Selenium is required for the synthesis of thyroid hormones, which are involved in these processes.

Without adequate selenium, the thyroid gland cannot function properly.

3. Immune System

Selenium is important for proper functioning of the immune system. It helps to activate immune cells and stimulate the production of cytokines, which are involved in the immune response.

4. DNA Synthesis

Selenium is required for the synthesis of DNA, the genetic material that is responsible for the development and function of all living things. Without selenium, the body cannot produce DNA properly, leading to a range of health problems.

Food Sources of Selenium

Selenium is found in a variety of foods, but the amount of selenium in foods can vary widely depending on the soil content of the area where the food was grown. Here are some of the best food sources of selenium:.

1. Brazil Nuts

Brazil nuts are one of the best sources of selenium, with each nut containing about 68-91 micrograms of selenium.

However, it’s important to note that the selenium content of Brazil nuts can vary widely depending on the soil where they were grown.

2. Fish and Seafood

Fish and seafood are excellent sources of selenium. Tuna, shrimp, and salmon are especially high in selenium, with 3 ounces of tuna containing about 68 micrograms of selenium.

3. Meat and Poultry

Meat and poultry are good sources of selenium. Beef, chicken, and turkey are all high in selenium, with 3 ounces of beef containing about 33 micrograms of selenium.

4. Eggs

Eggs are a good source of selenium, with one large egg containing about 15 micrograms of selenium.

5. Grains

Grains, such as wheat and rice, also contain selenium. However, the amount of selenium in grains can vary widely depending on the soil content of the area where they were grown.

Symptoms of Selenium Deficiency

A selenium deficiency can cause a variety of health problems. Here are some of the symptoms of selenium deficiency:.

1. Weak Immune System

A selenium deficiency can weaken the immune system, making it more difficult for the body to fight off infections.

2. Thyroid Problems

A selenium deficiency can cause problems with the functioning of the thyroid gland, leading to fatigue, weight gain, and other symptoms of hypothyroidism.

3. Muscle Weakness

A selenium deficiency can cause muscle weakness and soreness, making it difficult to perform everyday activities.

4. Cognitive Decline

A selenium deficiency can contribute to cognitive decline, including problems with memory and other cognitive functions.

The Bottom Line

Selenium is an important trace mineral that is required in small amounts for proper functioning of the body. It is involved in a number of important biological functions, including antioxidant activity, thyroid function, and immune system function.

Selenium is found in a variety of foods, including Brazil nuts, fish and seafood, meat and poultry, eggs, and grains. If you’re concerned about your selenium intake, talk to your doctor or a registered dietitian to determine if you need to add more selenium-rich foods to your diet.