Health benefits of selenium

Selenium contributes to reproduction, thyroid gland function, DNA production, and the body's protection against infections and damage caused by free radicals.

Antioxidant properties

One of selenium's main functions is its antioxidant capacity. It neutralizes free radicals, unstable molecules that can damage cells and contribute to aging and the development of chronic diseases. By protecting cells from oxidative damage, selenium helps maintain cell integrity and prevent various pathologies.

Thyroid health

Selenium is essential for proper thyroid gland function. It participates in the conversion of the thyroid hormone thyroxine (T4) into its active form, triiodothyronine (T3, thereby regulating metabolism and energy in the body. Adequate selenium intake contributes to thyroid health and prevents disorders like hypothyroidism.

Immune system

Selenium plays an important role in strengthening the immune system. It stimulates the production of white blood cells, enhancing the body's ability to fight infections and diseases. An adequate level of selenium in the diet can help maintain a robust and efficient immune system.

Dietary sources of selenium

Selenium is found in a variety of foods, both animal and plant-based. The amount of selenium in plant foods depends on the mineral content in the soil where they were grown. Below are some notable sources of selenium:

Nuts and seeds

 Brazil nuts are one of the richest sources of selenium, with an exceptionally high concentration of this mineral. Other nuts, such as walnuts, almonds and cashews, also provide significant amounts of selenium. Incorporating a variety of nuts and seeds into the diet can help meet daily selenium needs.

Fish and seafood

Fish and seafood are good sources of selenium. Varieties such as tuna, salmon, sardines, and shrimp contain appreciable amounts of this mineral. Regular consumption of fish and seafood can help maintain adequate selenium levels in the body.

Meats and poultry

Red meats, chicken, and turkey are sources of selenium. The selenium content in these foods can vary depending on the animal's diet and the soil where their feed was grown. Including lean meats and poultry in the diet can contribute to selenium intake.

Cereals and grains

Whole grains and cereals, such as brown rice, oats, and wheat, contain selenium. Wheat germ and brewer's yeast are especially rich in this mineral. Opting for whole and fortified products can increase selenium intake.

Consumption recommendations and precautions

The recommended daily amount of selenium varies according to age, sex, and other conditions, such as pregnancy or lactation. For adults, the recommended daily intake is 55 micrograms. It is important not to exceed the maximum tolerable daily intake of 400 micrograms to avoid adverse effects.

Selenium deficiency

Although selenium deficiency is uncommon in many regions, it can occur in areas where the soil is poor in this mineral. Selenium deficiency can lead to health problems, such as Keshan disease, which affects the heart muscle, and Kashin-Beck disease, which affects the joints and bones. People with severe gastrointestinal disorders may also have difficulty absorbing selenium, increasing the risk of deficiency.

Selenium toxicity

Excessive consumption of selenium can lead to a condition called selenosis, which manifests with symptoms such as hair loss, nail problems, nausea, irritability, fatigue, and mild nerve damage. It is important not to exceed the maximum recommended daily intake and to consult a healthcare professional before taking selenium supplements.

Conclusion

Selenium is an essential mineral with multiple health benefits, including antioxidant properties, support for thyroid function, and immune system strengthening. Incorporating selenium-rich foods, such as Brazil nuts, fish, meats, and whole grains, can help maintain adequate levels of this nutrient. It is fundamental to maintain a balanced consumption of this mineral, as both its deficiency and excess can have negative health effects, with the recommended daily amount for adults being 55 micrograms.