Have you heard of something called 'Selenium'? Maybe your doctor has mentioned it, or you've seen it while researching vitamins. It's a mineral that's actually very important to our bodies, but only needed in very small amounts. Simply put, selenium is something that's naturally found in soil, water, and some foods. Let's take a look at what selenium is, what benefits it can provide us, and what happens if we have too much or too little of it.
What are the benefits of selenium for our body?
The main reason why selenium is so popular is because of its antioxidant properties. What are antioxidants? Think about it, we have cells in our bodies. These cells are damaged due to things like aging, our unhealthy lifestyles, and environmental pollution. We call this damage to cells oxidative stress. This damage to cells over time is linked to a number of diseases, including cancer,
heart disease , and decreased
brain function. So antioxidants like selenium protect these cells from damage. Selenium supports several other important functions in our bodies.
Thyroid health
The thyroid gland in your neck produces
hormones that control your body's metabolism. Some people have an underactive thyroid. This can cause symptoms like fatigue, weight gain,
depression , and
muscle pain . Selenium helps maintain healthy thyroid function. But
there's one important thing to remember. Too much selenium can be harmful to your thyroid. Cognitive support for brain and nervous system function
Selenium's antioxidant properties help prevent damage to brain and nervous system cells. This cell damage is what causes diseases like Parkinson's and Alzheimer's. Therefore, scientists believe that getting enough selenium from your diet can help maintain healthy brain function.
How much selenium do you need per day?
The Recommended Dietary Allowance (RDA) for selenium for an adult is obtained from the foods we normally eat. This means that there is no need to take supplements.
Most importantly, the safe upper limit of selenium for an adult is 400 micrograms (400 mcg) per day. Anything more than that is considered an overdose .
What foods are rich in selenium?
The amount of selenium in a food can vary depending on the soil conditions in which the food was grown. Here are some of the foods that are most rich in selenium.
| Food type | Selenium intake and what to know |
|---|
| Brazil nuts | These are the foods that are highest in selenium. But be very careful! Just one seed contains about 95 micrograms. That's double the recommended daily amount. So don't eat more than one or two a day. |
| Seafood | A 3-ounce serving of fish like yellowfin tuna contains about 92 micrograms. Canned sardines contain about 45 micrograms. |
| Lean meats | Chicken is rich in selenium. Beef also contains selenium. |
| Pasta and rice | A cup of cooked pasta contains about 36 micrograms. A cup of brown rice with bran has more selenium than a cup of white rice (9 mcg and 15 mcg). |
| Eggs | One large egg provides about 28% of the daily selenium requirement. Most of it is in the egg yolk. |
| Oatmeal | A cup of oats contains between 10-23 micrograms of selenium. |
| Baked beans | A cup of beans contains about 12 micrograms. However, canned beans are high in sodium (salt), so be careful about how much you eat. |
What are the risks of taking too much selenium?
Although our bodies need selenium, taking too much can be risky.
- Side effects : Taking too much selenium can cause symptoms such as bad breath, hair loss, fever, fatigue , and nausea .
- Interactions with other medications: Selenium can interact with other medications you take. For example, some antacids, chemotherapy drugs, corticosteroids, statin drugs, and birth control pills can cause problems. So if you're taking any supplements , be sure to tell your doctor about them.
- Skin cancer risk: Some studies have shown that taking selenium supplements may increase the risk of skin cancer (squamous cell carcinoma). Therefore, people at high risk for skin cancer should avoid taking such supplements.
Selenium Toxicity
If you take in high levels of selenium daily for a long time, you can develop a dangerous condition called 'selenium toxicity.' This can cause serious health problems such as breathing difficulties, kidney failure, and heart disease. At very high levels, it can even be fatal.
If you suspect selenium poisoning, seek medical attention immediately. If necessary, you can also call the National Poisons Information Centre at the Colombo National Hospital for advice. If symptoms are severe, it is important to go to the Emergency Treatment Unit (ETU) of the nearest hospital.
What is Selenium Deficiency?
Selenium deficiency is very rare in healthy people. However, people with certain medical conditions are at higher risk. For example, people with HIV, people with Crohn's disease, and people receiving IV feedings are at higher risk. Some of the symptoms of selenium deficiency include:
- Headache
- Nausea
- Confusion
- Severe fatigue
- Seizure
- Coma
Selenium deficiency can cause conditions such as male infertility, Keshan disease (a type of heart disease), and Kashin-Beck disease (a type of arthritis). If your doctor determines that you have a selenium deficiency, he or she may prescribe a selenium supplement. However,
never take such supplements without medical advice. The best way to get selenium is through a balanced diet.
Take-Home Message
- Selenium is a mineral that is essential for the healthy functioning of our bodies, but it is only needed in very small amounts.
- The best and safest way to get selenium is to eat a balanced diet that includes things like Brazil nuts, seafood, meat, and eggs.
- Brazil nuts are very high in selenium, so avoid eating more than one or two per day.
- Taking more than 400 micrograms of selenium per day can be dangerous. Never take selenium supplements without medical advice.
- Before you start taking any supplements, be sure to talk to your doctor about it and seek his advice.
Selenium, Selenium, Minerals, Nutrition, Thyroid, Antioxidants, Selenium Deficiency
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