Selenium: what it is, benefits, functions and rich foods
Did you know that the selenium derives its name from the goddess of the Moon, popularly known as Selene? From a nutritional point of view it is characterized as being a trace mineral, which means that we can only obtain it from food.
It has a special relationship with vitamin E, mainly due to its antioxidant capacity. In fact many specialists consider selenium as a mineral even more powerful than vitamin E (between 50 to 100 times more).
What is selenium? An essential mineral
The selenium is a mineral Special trace that can only be obtained from our food and what we drink daily.
Until 1979 it was believed that selenium was only important for animals, since the outstanding and essential properties that this mineral had for humans were not known.
Not in vain, it was thought that selenium was a real poison for people, although it was finally discovered that it was - and is - a totally essential mineral.
Like vitamins C and E, selenium is a antioxidant, although 50 to 100 times more powerful than Vitamin E. That is why it destroys free radicals.
Thanks to this, selenium maintains a normal liver function and a healthy heart, and it is believed that selenium can protect against cancer.
It also ensures correct functioning of both the eyes and the eyes, just as healthy skin and hair depend on this mineral.
Selenium functions
- Highly antioxidant capacity.
- It helps destroy free radicals.
- Ensures the proper functioning of the eyes and eyesight.
- It helps maintain good health in the hair and skin.
Benefits of selenium
In addition to the functions indicated above, selenium provides the following benefits:
- It would help protect the body against cancer.
- Protects the body from the negative action of free radicals.
- It helps the good condition of hair, skin, eyes and eyesight.
Recommended daily amount of selenium
Age | Men (ug / day) | Women (ug / day) | |
0-3 months | 10 | 10 | |
4-6 months | 13 | 13 | |
7-12 months | 10 | 10 | |
1-3 years | 15 | 15 | |
4-6 years | 20 | 20 | |
7-10 years | 30 | 30 | |
11-14 years | 45 | 45 | |
15-18 years | 70 | 60 | |
From 19 years old | 75 | 60 | |
Lactation | 75 |
Deficiency symptoms of selenium deficiency
In the West, it is true that selenium deficiency is quite rare, although specific deficiency symptoms have been documented, such as Keshan disease (which primarily affects Chinese children and that is a heart condition), which appears when daily intakes of this mineral decrease.
Selenium deficiency can cause:
- Problems in the muscles.
- Alterations in the pancreas.
- Blood alterations.
- Keshan disease (cardiac action that mainly affects Chinese children).
Foods richer in selenium. The best food sources
Mainly we can find selenium and organ meat (muscle, kidney and liver), fish and seafood, meat itself, whole grains, fruits and vegetables and dairy products.
Here are the main sources of selenium:
Food | Selenium content (ug / 100 gr.) |
Viscera | 40 |
Fish | 32 |
Seafood | 30 |
Meat | 18 |
Whole grains | 12 |
Dairy products | 5 |
Fruits and vegetables | 2 |
Who may need selenium supplements
- People who follow a vegetarian or unbalanced diet.
- Smokers
- Young adults who can not be eating properly.
- Elderly.
- Pregnant women and those who are breastfeeding.