Selenium

Selenium

Definition: Selenium is a trace mineral that is essential for human health. It plays a crucial role in various bodily functions, including antioxidant defense, thyroid hormone metabolism, and immune system function.

Importance of Selenium

• Antioxidant Properties: Selenium is a component of several important enzymes, including glutathione peroxidase, which helps protect cells from oxidative damage by neutralizing free radicals.
• Thyroid Function: It is vital for the synthesis of thyroid hormones and helps regulate metabolism and growth.
• Immune System Support: Selenium contributes to the proper functioning of the immune system, enhancing the body’s ability to fight infections.

Dietary Sources

Selenium can be found in various foods, including:

• Brazil Nuts: One of the richest sources of selenium.
• Seafood: Fish and shellfish are excellent sources.
• Meats: Poultry, beef, and pork provide significant amounts.
• Grains: Whole grains and cereals can contribute to selenium intake, depending on the soil content where they were grown.

Deficiency and Toxicity

• Deficiency: Selenium deficiency can lead to various health issues, including Keshan disease (a form of cardiomyopathy) and impaired immune function.
• Toxicity: Excessive selenium intake can lead to selenosis, characterized by symptoms such as gastrointestinal upset, hair loss, fatigue, and nerve damage.

Conclusion

Selenium is an essential mineral with significant health benefits related to antioxidant defense, thyroid function, and immune support. A balanced diet that includes selenium-rich foods is important for maintaining optimal health.

References

1. Rayman MP. “Selenium and human health.” The Lancet. 2012; 379(9822): 1256-1268. Available from: https://doi.org/10.1016/S0140-6736(11)61452-9
2. National Institutes of Health. “Selenium – Fact Sheet for Health Professionals.” Available from: https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/
3. Burk RF, et al. “Selenium, an antioxidant nutrient.” Nutrition Reviews. 2003; 61(7): 252-260. Available from: https://doi.org/10.1301/nr.2003.jul.252-260