Selenium

Selenium is a trace mineral that is essential for human health. It plays a critical role as an antioxidant, supporting various bodily functions and contributing to overall wellness. Selenium is also involved in metabolism, thyroid function, and immune support.

Key Function:

Antioxidant Protection:

Selenium helps protect cells from oxidative damage caused by free radicals. It plays a crucial role in the functioning of antioxidant enzymes, such as glutathione peroxidase.

Thyroid Function:

Selenium is vital for the synthesis of thyroid hormones and helps regulate metabolism. It plays a role in converting the inactive thyroid hormone (T4) into its active form (T3).

Immune Support:

This mineral contributes to the overall function of the immune system, enhancing the body’s ability to fight infections and disease.

Reproductive Health:

Selenium is important for reproductive function and may impact fertility in both men and women.

Cardiovascular Health:

Adequate selenium levels have been linked to a lower risk of heart disease due to its antioxidant properties and roles in inflammation reduction.

Dietary Sources:

Selenium can be obtained from various food sources, including:

  • Brazil Nuts: One of the richest sources of selenium.

  • Seafood: Fish such as tuna, salmon, and shellfish.

  • Meat: Beef, chicken, and organ meats (like liver).

  • Eggs: Good source of selenium.

  • Grains and Legumes: Whole grains and legumes can provide selenium, though amounts can vary based on soil content.

Deficiency:

Selenium deficiency is relatively rare but can lead to health issues such as weakened immune function, cognitive decline, and increased risk of certain diseases, including Keshan disease, a heart condition associated with selenium deficiency.

Recommended Intake

The recommended dietary allowance (RDA) for selenium varies by age and gender:

Adults: 55 mcg per day

Pregnant Women: 60 mcg per day

Lactating Women: 70 mcg per day

Selenium is an essential trace mineral that supports antioxidant protection, thyroid function, immune health, and overall wellness. Ensuring adequate selenium intake through a balanced diet or supplementation, if necessary, is crucial for maintaining optimal health. Always seek personalized guidance from a healthcare provider regarding selenium needs and supplementation strategies.