Selenium is a mineral that is essential for maintaining good health. It is a trace element, which means that the body only needs a small amount of it to function properly. Selenium is found in soil, water, and some foods, and is important for many different bodily processes.
How does the body use Selenium?
Selenium is necessary for the proper functioning of many different bodily processes. One of the most important functions of selenium is as an antioxidant. Antioxidants help to protect the body’s cells from damage caused by free radicals, which are unstable molecules that can cause harm to cells and contribute to the development of chronic diseases like cancer, heart disease, and Alzheimer’s disease.
Selenium also plays a role in the proper functioning of the thyroid gland, which produces hormones that regulate metabolism. It helps to convert the thyroid hormone T4 to the active form T3, which is necessary for proper metabolism.
Selenium is also important for a healthy immune system. It helps to activate immune cells and improve their ability to fight off infections and diseases.
Symptoms of over and lack of Selenium in the body
Getting too much selenium can lead to a condition called selenosis, which can cause hair loss, nail brittleness, gastrointestinal upset, fatigue, and irritability. Chronic overconsumption of selenium can lead to more serious health issues like liver and kidney damage.
On the other hand, not getting enough selenium can also be problematic. Selenium deficiency can lead to a weakened immune system, fertility issues, and thyroid problems. It has also been associated with an increased risk of certain types of cancer, such as prostate cancer.
In what food can you find Selenium?
Selenium is found in a variety of foods, including:
- Brazil nuts: these nuts are one of the best sources of selenium, with just one nut containing about 68-91 mcg of selenium.
- Fish: tuna, halibut, and sardines are all good sources of selenium.
- Meat: beef, chicken, and pork all contain selenium.
- Grains: wheat, rice, and oats are all sources of selenium.
- Dairy: milk and cheese contain small amounts of selenium.