Essential Information About Selenium: Its Role and the Importance of Moderation

Essential Information About Selenium: Its Role and the Importance of Moderation

Article: Unveiling the Health Benefits and Food Sources of Selenium

Selenium, an essential mineral that the body needs but cannot produce on its own, plays a critical role in maintaining good health. This versatile element is converted into selenoproteins, which help regulate thyroid hormones, support immune function, and act as powerful antioxidants.

Rich food sources of selenium include Brazil nuts, seafood and fish, organ meats, muscle meats, and certain plant-based foods like beans, lentils, and whole-wheat bread. A single Brazil nut contains approximately 68-91 mcg of selenium, making it a very concentrated source; two nuts provide about 200 mcg, which is nearly half the daily recommended intake.

Daily selenium intake should not exceed 400 micrograms to avoid toxicity. Obtaining selenium from foods is preferred to supplementation unless under medical guidance. Consuming more than 400 mcg of selenium a day can lead to side effects such as a metallic taste, brittle hair and nails, diarrhea, discolored teeth, fatigue, garlicky breath, hair loss, muscle tenderness, nausea, rashes, and potential selenium toxicity with severe issues like breathing problems, tremors, kidney failure, heart attack, and heart failure.

Key health benefits of selenium include supporting thyroid function, acting as a powerful antioxidant that protects cells from oxidative stress, enhancing immune system function, supporting brain health and cognitive function, contributing to reproductive health, and potentially reducing the risk of certain cancers.

Selenium is essential for enzymes that produce and regulate thyroid hormones, critical for metabolism and overall hormonal balance. Its antioxidant action may help protect and maintain brain function, potentially impacting diseases like Alzheimer's and Parkinson's. Selenium's influence on immune cell function and cytokine production aids the body’s defense against infections. In reproductive health, selenium supports sperm quality and testosterone synthesis in men; in women, it may aid ovarian and placental health. Selenium can help protect against skin cancer, treat conditions like psoriasis, and slow premature skin aging through its antioxidant effects.

However, high levels of selenium can interact with some medications, so it's always best to consult a healthcare provider before starting a new supplement. Some research has shown selenium supplementation to be beneficial in people trying to conceive. Selenium deficiency can cause infertility in men, Kashin-Beck disease (a form of arthritis), and Keshan disease (a type of heart disease). Selenium may play a role in managing chronic asthma, but this has not yet been proven by research.

For adults ages 19 and over, the recommended daily amount of selenium is 55 micrograms (mcg) per day. For pregnant and lactating women, the recommended daily amount is 60 mcg and 70 mcg respectively. If you have concerns about your selenium levels, speak with a healthcare provider to determine safe next steps. If you have HIV, are going through kidney dialysis, or mostly eat locally grown foods from soil low in selenium, you may have a hard time getting enough selenium. Selenium deficiency is rare in North America.

In summary, selenium plays a critical role in antioxidant defense, thyroid and immune health, brain function, reproduction, and skin protection, with rich dietary sources primarily in nuts, seafood, and meats. It's essential to maintain a balanced diet and consult a healthcare provider for personalized advice on selenium intake.

[1] Nutrition.gov (2021). Selenium. [online] Available at: https://www.nutrition.gov/nutrition-topic/minerals/selenium [Accessed 29 Mar. 2023]. [2] Office of Dietary Supplements - Selenium. (2020). [online] Available at: https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/ [Accessed 29 Mar. 2023]. [3] National Institutes of Health. (2020). Selenium. [online] Available at: https://medlineplus.gov/ency/article/002440.htm [Accessed 29 Mar. 2023]. [4] Harvard T.H. Chan School of Public Health. (2020). Selenium. [online] Available at: https://www.hsph.harvard.edu/nutritionsource/selenium/ [Accessed 29 Mar. 2023]. [5] Linus Pauling Institute. (2020). Selenium. [online] Available at: https://lpi.oregonstate.edu/mic/minerals/selenium [Accessed 29 Mar. 2023].

1. Selenium, a vital mineral, is crucial for maintaining good health and wellness.
2. Selenium, converted into selenoproteins, helps regulate thyroid hormones and boosts immune function.
3. Selenoproteins also act as potent antioxidants, safeguarding cells from oxidative stress.
4. Selenium sources include Brazil nuts, seafood, organ meats, and plant-based foods such as beans and lentils.
5. Two Brazil nuts provide around 200 mcg of selenium, nearly half of the daily recommended intake.
6. Consuming more than 400 mcg of selenium a day can result in side effects like metallic taste, brittle hair and nails, diarrhea, etc.
7. Obtaining selenium from foods is preferable to supplementation, unless advised by a healthcare provider.
8. Selenium supports brain health and cognitive function, potentially impacting diseases such as Alzheimer's and Parkinson's.
9. Selenium plays a significant role in immune cell function and cytokine production, aiding the body's defense against infections.
10. For men, selenium supports sperm quality and testosterone synthesis, while in women, it may aid ovarian and placental health.
11. Selenium can treat conditions like psoriasis and slow premature skin aging through its antioxidant effects.
12. High levels of selenium can interact with certain medications, so it's important to consult a healthcare provider before starting a new supplement.
13. Selenium supplementation might be beneficial for people trying to conceive, according to some research.
14. Selenium deficiency can cause infertility in men, Kashin-Beck disease, and Keshan disease.
15. Chronic asthma management may involve selenium, although research is not conclusive yet.
16. For adults aged 19 and over, the recommended daily intake of selenium is 55 mcg.
17. For pregnant and lactating women, the recommended intake is 60 mcg and 70 mcg respectively.
18. Individuals who have concerns about their selenium levels should consult a healthcare provider for advice.
19. Those who mostly eat locally grown foods from low-selenium soil, people with HIV, or those undergoing kidney dialysis may struggle to get enough selenium.
20. Selenium deficiency is rare in North America.
21. Maintaining a balanced diet and consulting a healthcare provider for personalized advice on selenium intake is essential.
22. Selenium's health benefits include supporting thyroid function, acting as a potent antioxidant, boosting immune system function, and contributing to reproductive health.
23. In addition, selenium potentially reduces the risk of certain cancers and plays a role in managing neurological disorders like Alzheimer's and Parkinson's.
24. Emphasis on workplace wellness programs can includeSELENIUM's importance in healthcare, as chronic diseases, cancers, and respiratory and digestive health issues are influenced by selenium.
25. CBD, a popular supplement in the health and wellness industry, may have synergistic effects with selenium due to its antioxidant properties.
26. Environmental science research explores climate change's impact on selenium levels in food and soil.
27. Manufacturing and retail industries should consider incorporating selenium-rich ingredients in their food and drink products to cater to consumers looking for healthy diets.
28. Venture capital firms and investors in the health and finance industries may find opportunities in selenium research, therapies, and skin-care product development.

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