Selenium plays an important role in the body. Responsible for the proper functioning of the thyroid gland, increases the body's resistance. It may also lower the risk of some forms of cancer. What other properties does selenium have? What are the symptoms of selenium excess and deficiency? Which products contain the most of this element?

Seleniumis a mysterious element - it occurs in nature in microscopic amounts (and for this reason it is sometimes included in the so-calledmicronutrients ). It is known that selenium was discovered in 1817 by the Swedish chemist J.J. Berzelius. Due to its rarity, it has not been of particular interest for over a hundred years. It was only in the last century that it was known more closely, among other things, in connection with the development of laboratory methods allowing to accurately determine its level in the blood.

The role of selenium in the body

Selenium plays an important role in the body - it is essential for the proper functioning of enzymes , helps remove free radicals and protects cells and red blood cells from their toxic effects. It plays an important role in the formation ofof the body's resistanceand the proper functioning of the thyroid gland. Selenium supports the treatment of depression and relieves the pain associated with rheumatoid arthritis.

Selenium - deficiency symptoms and effects

The diet used in our country in most cases allowsto cover the daily requirementfor selenium.

The formation ofselenium deficiencyoccurs under very specific circumstances, such as:

  • severe food malabsorption from the gastrointestinal tract,
  • parenteral nutrition,
  • conditions after large parts of the small intestine have been removed.

The only country where selenium may be deficient due to its low dietary content is China. In many areas of the country, the daily selenium intake is below 20 micrograms a day. The reduced level of this component also occurs in the course of the following diseases:

  • AIDS,
  • diseases of blood vessels,
  • acute pancreatitis,
  • phenylketonuria,
  • cystic fibrosis,
  • rheumatoid arthritis,
  • retinopathy,
  • kidney failure,
  • immune diseases,
  • depression¹.

Deficiency of this element may manifest itself in heart failure, as well as thyroid dysfunction. Babies born to mothers with selenium and iodine deficiency are more likely to develop cretinism - an inherited disease that causes mental and physical retardation.

In addition, too low selenium levels are associated with cancer. Supplementing the deficiency of this element can protect against this disease.

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Author: Time S.A

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Selenium - symptoms and effects of excess

Selenium is sometimes said to be an element with two faces. Supplementing its deficiency may protect against cancer, however, in some people who have normal or elevated levels of selenium in the blood, its excessive supply may increase the risk of cancer.

Therefore, it is worth consulting a doctor about the use of dietary supplements containing selenium. This approach is especially recommended for people with a burdensome history of neoplastic diseases, especially breast cancer. It is possible to determine this element in the blood in specialized laboratories and make the right decision after the test.

However, the most characteristic symptom of chronicselenium poisoning (selenosis)is brittleness, loss of nails and hair loss. Other symptoms are: ¹

  • depression,
  • nervousness,
  • emotional instability,
  • nausea and vomiting,
  • garlic breath,
  • sweating,
  • nervous system disorders.
Worth knowing

Selenium - daily requirement

  • infants - 15-20 μg
  • children:
    • From 1 to 3 years of age - 20 μg
    • From age 4 to 9 - 30 μg
  • boys:
    • 10-12 years old - 40 μg
    • 13-18 years old - 55 μg
  • girls:
    • 10-12 years old - 40 μg
    • 13-18 years old - 55 μg
  • men: 55 μg
  • women: 55 μg
  • pregnant women: 60 μg
  • nursing women - 70 μg

Source: Nutrition standards for the Polish population -amendment, Food and Nutrition Institute, Warsaw 2012

Selenium - occurrence in food

The richest food source of selenium are Brazil nuts, but you can also find a lot of it in salmon and tuna - 95% of the latter fish is 100 g. covers the daily requirement for selenium.

For those who prefer meat over fish, we recommend 100 g of beef or turkey fillet - they cover 50% of the total. the daily requirement for selenium. Another 20 percent. can be obtained by eating one egg with a few slices of bread (6 percent each slice). For those who prefer to avoid bread for dietary reasons, the good news is that 100g of rice will cover 15% of the total. the daily requirement for selenium.

Source:

1.Nutrition standards for the Polish population - amendment, Food and Nutrition Institute, Warsaw 2012

See also:

  • Zinc will strengthen immunity, improve the condition of hair and nails
  • Magnesium strengthens the muscles and soothes the nerves
  • Potassium - deficiency symptoms and best food sources

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