Selenium is an important mineral that plays an key role in maintaining better health. Although it is required to our body in a very small amounts, but its impact on health cannot be underrated. From supporting the body antioxidant functions to enhancing the thyroid health, selenium contributes to various physiological body processes. This article will explore what selenium is, its usage for our health, its sources, benefits and precautions.
What is Selenium?
Selenium is a natural mineral found in our earth’s crust. It is classified as trace element because the body only requires a very small amounts of it. Despite its low requirement, selenium plays an important role in betterment of various body functions, particularly as part of enzymes known as seleno-proteins. These enzymes does important antioxidant functions, and protect body cells from oxidative damage with support our body immunity system.
Selenium is also a main contributor in thyroid hormone metabolism and betterment in regulating our overall body metabolism. In short, it is a mineral that contributes to the proper functioning of our various body organs makes it important for our wellbeing.
Usage of Selenium for Health
Selenium is not just an important mineral but it is a powerhouse with its various health benefits. It contributes to the following key health functions:
1. Antioxidant Protection
One of the most important roles of selenium is its role as an antioxidant in our body. Selenium is a key component of enzymes like glutathione peroxidase, which neutralizes free radicals in the body. Free radicals are unstable molecules that can damage cells, proteins and DNA, which may further leads to chronic diseases and creating early aging symptoms. Selenium’s antioxidant activity helps to protect our body from oxidative stress and reduces the risk of chronic conditions such as heart disease, cancer and inflammatory diseases.
2. Thyroid Health
Selenium is important for the improved function of our thyroid gland. The thyroid produces hormones that regulates our body metabolism, energy production and overall cell health and body growth. Selenium plays a critical role in converting the thyroid hormone thyroxine (T4) into its active form, triiodothyronine (T3). A deficiency in selenium can lead to thyroid dysfunction, contributing to symptoms which includes fatigue, weight gain and irregular metabolism. Selenium is also known for preventing our body from autoimmune thyroid conditions, such as Hashimoto’s disease.
3. Immune System Support
A healthy body immunity system is essential for protecting our body from infections and diseases. Selenium helps to enhance our body immunity function by stimulating the production of white blood cells and promoting a healthy inflammatory response. Studies suggest that selenium deficiency can damage the body’s quick immunity responses, makes individuals more vulnerable to infections. Providing adequate amount of selenium to our body can help to defend us against pathogens and support the overall functioning of our body immunity system.
4. Heart Health
Selenium has an antioxidant properties which contribute to betterment of our heart health by reducing inflammation and oxidative stress from our cardiovascular system. Chronic inflammation is a main risk factor for heart disease, and there selenium’s anti-inflammatory effects may helps reduce this risk. Also, selenium may help to lower the oxidative damage to body blood vessels, hence improving blood flow helps to reduce the risk of conditions such as atherosclerosis and hypertension.
5. Muscle Function
Selenium may play a role in protecting our body muscle cells from oxidative damage. Intense physical activity increases body oxidative stress, which can further damage our muscle tissues and obstacles the early recovery. The antioxidant properties of selenium help to mitigate this oxidative damage issue, and supports better muscle health and reduced risk of injury. Some studies also suggested that selenium may help in improving our body muscle function, strength and endurance, which can be beneficial for athletes and fitness enthusiasts.
Sources of Selenium
As our body only requires a very small amount of selenium, getting it enough with a balanced diet is sufficient. Selenium is found in a various foods, but its content can vary depending on the soil in which the food is grown or the animal’s diet. Following are some of the excellent dietary sources of selenium:
1. Brazil Nuts
Brazil nuts are one of the richest source of selenium, containing as much as 95 mcg of selenium per nut. Just a few Brazil nuts can provide more than a daily recommended intake of selenium. However, because of their high selenium content, it is important not to consume them in higher quantity.
2. Seafood
Seafood is another excellent source of selenium. Fish such as tuna, salmon and sardines, as well as shellfish like shrimp and crab, are rich in selenium. Including various seafoods in your monthly diet can help to ensure an adequate intake of this important mineral.
3. Meat and Poultry
Meat products such as beef, chicken and turkey contain selenium. Organ meats such as liver is also a rich source of it. Including lean meat and poultry items in your diet can contribute in increasing your selenium intake with its other health benefits.
4. Whole Grains and Seeds
Grains such as brown rice, barley and oats contain selenium, albeit in smaller amounts. Sunflower seeds, chia seeds, and flaxseeds are also good sources of selenium and it makes them a great addition to a healthy diet.
5. Dairy Products and Eggs
Dairy products such as milk, cheese and yogurt, as well as eggs, provide sufficient quantity of selenium required to our body. These are easily accessible sources of selenium and especially for individuals who eats animal products on regular basis.
6. Vegetables
Few vegetables including spinach, broccoli and mushrooms, contain selenium. However, the amount of selenium in plant foods depends on the selenium content of the soil in which they are grown. Organic and locally grown vegetables may have higher selenium content than those grown in nutrient-poor soils.
Health Benefits of Selenium
1. Reduced Risk of Chronic Diseases
Due to its antioxidant properties, selenium may help too reduce the risk of chronic diseases including cardiovascular disease, cancer and diabetes. By protecting our body cells from oxidative damage, selenium can help to prevent the development of critical conditions that are linked with aging and unhealthy lifestyle.
2. Enhanced Mental Ability and Function
There is growing evidence which suggests that selenium plays a role in supporting our brain health and improved mental ability and functioning. Selenium’s antioxidant activity may help to protect our brain from oxidative stress, which is linked to mental decline and neurological disorders such as Alzheimer’s disease.
3. Improved Fertility
Selenium plays a key role in improving reproductive health, particularly in men. Adequate selenium intake has been linked to improved sperm motility and overall male fertility. For women, selenium may help to protect against pregnancy complications, such as preeclampsia and miscarriage.
4. Protection Against Infections
Selenium enhances our body immunity system’s ability to fight with various infections. By stimulating the production of white blood cells and supporting our body’s inflammatory response, selenium plays a major role in creating a strong body defense against bacteria, viruses and other harmful pathogens.
Precautions and Potential Side Effects
While selenium is essential for our health, But it is also important to eat it in the right portion. Too much selenium can lead to toxicity, a condition known as selenosis. Symptoms of selenium toxicity may include:
- Garlic breath (Bad Breath)
- Hair loss
- Fatigue
- Irritability (Tastelessness)
- Nausea and vomiting
The recommended daily intake of selenium for adults is about 55 mcg. The upper intake level is 400 mcg per day. It is important to avoid consuming selenium supplements in higher portion unless recommended by a doctor.
For many people, getting selenium from dietary sources is safe and beneficial. However, those with certain conditions or dietary restrictions individuals should consult with doctor before taking selenium supplements.
Selenium is an important mineral that supports a various body physiological functions, from protecting our body against oxidative damage to supporting thyroid health and improving body immunity function. It is found in various food items, including Brazil nuts, seafood, dairy items, meat and whole grains. By adding selenium-rich foods in your routine diet, you can enjoy its various health benefits including improved heart health, better body immunity function and enhanced body mental abilities. However, it is also important to be mindful of selenium intake with moderation, as both deficiency and excess of selenium can lead to creating various health issues. As with any nutrient, balancing is important for ensuring better health and fitness.
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