Selenium, an essential nutrient, is crucial for overall health and wellness. It is a mineral that is found in the soil and is absorbed through food and supplements.

What is Selenium?

Selenium is a trace mineral that is essential for the proper functioning of the body. It is a powerful antioxidant that helps to protect the body from damage by free radicals.

Selenium is required for the production of several important enzymes in the body, including glutathione peroxidase and thioredoxin reductase. These enzymes play a critical role in preventing oxidative damage to cells and are essential for maintaining optimal health.

Sources of Selenium

Selenium is found in a wide variety of foods, including meat, fish, poultry, eggs, and dairy. It can also be found in plant-based sources such as grains, nuts, and seeds.

The amount of selenium found in these foods can vary depending on the soil that they are grown in. In areas where the soil is low in selenium, the levels of selenium in the food can be quite low.

Benefits of Selenium

Selenium provides a number of health benefits. Some of the most important benefits include:.

1. Supports Immune System Function

Selenium plays an important role in supporting immune system function. It helps to regulate the activity of immune cells and improves the body’s ability to fight off infections.

Adequate selenium intake has also been associated with a reduced risk of certain types of cancers, including prostate, lung, and colorectal cancers.

2. Protects Against Heart Disease

Selenium is also important for maintaining cardiovascular health. It helps to lower levels of oxidative stress in the body, which can cause damage to the heart and blood vessels.

Additionally, selenium can help to lower levels of LDL cholesterol and triglycerides, both of which are risk factors for heart disease.

3. Supports Thyroid Health

The thyroid gland requires selenium to produce thyroid hormones. A deficiency in selenium can lead to an underactive thyroid, a condition known as hypothyroidism.

Hypothyroidism can cause a range of symptoms, including fatigue, weight gain, and depression.

4. Reduces Inflammation

Inflammation is a natural response to injury or infection, but chronic inflammation can lead to a range of health problems.

Selenium has been shown to reduce inflammation in the body, which can help to reduce the risk of chronic diseases like arthritis and cancer.

Selenium Deficiency

Selenium deficiency is rare in developed countries like the United States, but it can occur in areas where the soil is low in selenium. Some of the symptoms of selenium deficiency include:.

Muscle weakness
Fatigue
Hair loss
Depression
Weak immunity

Severe selenium deficiency can lead to a condition known as Keshan disease, which affects the heart and can be fatal if left untreated.

Selenium Supplements

Selenium supplements are available in pill form and can be a good way to ensure that you are getting enough selenium in your diet. However, it is always best to try to get your nutrients from whole foods whenever possible.

The recommended daily intake of selenium for adults is 55 micrograms per day.

Conclusion

Selenium is a vital nutrient that plays a critical role in maintaining overall health and wellness. It supports immune system function, protects against heart disease, and helps to maintain thyroid health.

While selenium deficiency is rare, it can occur in areas where the soil is low in selenium. To ensure that you are getting enough selenium in your diet, try to incorporate a variety of selenium-rich foods into your meals.