Selenium is a trace mineral that plays an essential role in the body. It is required for the proper functioning of the immune system, thyroid gland, and other important organs.
Selenium is also a powerful antioxidant that can help protect the body from damage caused by free radicals. In this article, we will explore the importance of selenium for the body.
What is Selenium?
Selenium is a mineral that is found in soil, water, and some foods. It is a trace mineral, which means that the body only needs a small amount of it to function properly. The recommended daily allowance for selenium is 55 mcg for adults.
The Role of Selenium in the Body
Selenium has several important roles in the body. It is necessary for the proper functioning of the immune system, which helps to protect the body from infection and disease.
Selenium is also required for the production of thyroid hormones, which regulate metabolism and energy levels.
In addition, selenium is a powerful antioxidant that helps to protect the body from damage caused by free radicals.
Free radicals are unstable molecules that can cause damage to cells and tissues, which can lead to a variety of health problems, including cancer, heart disease, and Alzheimer’s disease.
Sources of Selenium
Selenium can be found in a variety of foods, including:.
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Signs of Selenium Deficiency
- Seafood
- Meat and poultry
- Eggs
- Whole grains
- Nuts and seeds
- Beans and legumes
- Dairy products
The amount of selenium in these foods can vary depending on the soil in which they were grown or raised. In areas where the soil is selenium-deficient, the food may not contain as much selenium.
Selenium Deficiency
Selenium deficiency is rare in the United States, but it can occur in other parts of the world where soil is selenium-deficient. Symptoms of selenium deficiency can include:.
- Weakness
- Fatigue
- Muscle pain
- Difficulty swallowing
- Infertility in men
- Thyroid problems
- Increased risk of certain types of cancer
Individuals who are at risk of selenium deficiency include those with digestive disorders that affect nutrient absorption, those who have had gastric bypass surgery, and those who live in areas with selenium-deficient soil.
Selenium Supplementation
Selenium supplementation is not necessary for most individuals who consume a balanced diet. However, in some cases, such as selenium deficiency or thyroid disorders, selenium supplementation may be recommended by a healthcare professional.
It is important to note that taking too much selenium can be harmful. The upper limit for selenium intake is 400 mcg per day for adults. Excessive selenium intake can lead to symptoms such as:.
- Nausea and vomiting
- Nail changes
- Hair loss
- Nerve damage
- Garlic breath odor
- Metallic taste in the mouth
Conclusion
Selenium is an essential nutrient that plays a vital role in the body. It is required for the proper functioning of the immune system, thyroid gland, and other important organs.
Selenium is also a powerful antioxidant that can help protect the body from damage caused by free radicals. The best way to obtain selenium is through a balanced diet that includes a variety of foods such as seafood, meat and poultry, eggs, whole grains, nuts and seeds, beans and legumes, and dairy products.
