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

AgeMen (ug / day)Women (ug / day)
0-3 months1010
4-6 months1313
7-12 months1010
1-3 years1515
4-6 years2020
7-10 years3030
11-14 years4545
15-18 years7060
From 19 years old7560
Lactation75

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.
This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesMinerals

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