Health benefits of selenium

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

Antioxidant properties

One of selenium's main functions is its antioxidant capacity. It works by neutralizing 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 cellular integrity and prevent various pathologies.

Thyroid health

Selenium is essential for proper thyroid function. It is involved in converting the thyroid hormone thyroxine (T4) into its active form, triiodothyronine (T3), thereby regulating metabolism and energy levels in the body. Adequate selenium intake contributes to thyroid health and prevents disorders such as hypothyroidism.

Immune system

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

Food 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 of the soil where they were grown. Below are some notable sources of selenium:

Nuts and seeds

The 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 your diet can help meet your daily selenium needs.

Fish and seafood

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

Meats and poultry

Red meat, chicken, and turkey are sources of selenium. The selenium content of these foods can vary depending on the animal's diet and the soil where the food was grown. Including lean meats and poultry in your diet can contribute to your 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. Choosing whole grain and enriched products can increase your selenium intake.

Consumption recommendations and precautions

The recommended daily intake of selenium varies depending on age, sex, and other conditions, such as pregnancy or breastfeeding. For adults, the recommended daily intake is 55 micrograms. It is important not to exceed the tolerable upper 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 selenium consumption can cause 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 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 a boost to the immune system. Incorporate selenium-rich foods, such as Brazil nuts , fish, meats, and whole grains can help maintain adequate levels of this nutrient. Maintaining a balanced intake of this mineral is essential, as both deficiency and excess can have negative effects on health. The recommended daily intake for adults is 55 micrograms.