Selenium is an essential mineral that the human body requires in small amounts. It plays a critical role in several key bodily functions, including metabolism, immune system health, and overall well-being.

Despite its importance, many people don’t get enough selenium in their diet, which can lead to several health issues. In this article, we’ll explore the importance of selenium in your diet and why it’s essential to make sure you’re getting enough of it.

What is Selenium?

Selenium is a mineral that’s found naturally in water, soil, and certain foods. It was first discovered in 1818 by a Swedish chemist named Jöns Jakob Berzelius, who named it after the Greek word for the moon (selene).

Selenium is an essential element in the body, meaning that our bodies cannot produce it on their own, so we must obtain it from our diet.

The recommended dietary allowance for selenium varies, but most health organizations recommend that adults get around 55 micrograms per day.

What Does Selenium Do in the Body?

Selenium plays several critical roles in the body, including:.

1. Antioxidant effects

Selenium works as an antioxidant in the body, helping to protect cells from oxidative damage caused by free radicals.

Free radicals are unstable molecules that can damage cells and contribute to the development of chronic diseases such as cancer, heart disease, and Alzheimer’s disease.

2. Immune system function

Selenium also plays a role in the proper functioning of the immune system. It helps to promote the activity of white blood cells, which are responsible for fighting off infections and other diseases.

3. Thyroid health

Selenium is important for the proper functioning of the thyroid gland. The thyroid gland produces hormones that control the body’s metabolism, and selenium is needed to help convert these hormones into active forms.

4. Reproductive health

Selenium is also important for male and female reproductive health. It helps to promote the healthy development of sperm and eggs and has been shown to improve fertility in both men and women.

Selenium Deficiency

Selenium deficiency is rare in developed countries, but it can occur in people who don’t get enough selenium in their diet. Symptoms of selenium deficiency can include:.

Weakness and fatigue
Muscle pain
Hypothyroidism
Increased susceptibility to infections
Male infertility
Hair loss

Selenium Rich Foods

Incorporating selenium-rich foods into your diet is one of the best ways to make sure you’re getting enough selenium. Foods that are high in selenium include:.

Brazil nuts
Tuna
Shrimp
Sardines
Salmon
Pork
Chicken
Eggs
Mushrooms
Whole grains

Selenium Supplements

If you’re not getting enough selenium from your diet, you may consider taking a selenium supplement. However, it’s important to talk to your doctor before starting any new supplements to make sure they’re safe for you to take.

Many multivitamins and mineral supplements contain selenium, but it’s essential to read the label carefully to make sure you’re not getting too much.

Getting too much selenium can be toxic and lead to symptoms like nausea, vomiting, and hair loss.

Conclusion

Selenium is an essential mineral that plays a critical role in many bodily functions. While selenium deficiency is rare in developed countries, it’s important to make sure you’re getting enough of this vital nutrient in your diet.

Eating selenium-rich foods or taking a supplement can help ensure that you’re meeting your daily needs. If you’re concerned about your selenium status or are considering taking a supplement, talk to your doctor to see if it’s right for you.