Selenium: The 7 benefits for the body – In which foods it is found

You may not have known it, but there is a trace element that your immune system, metabolism and heart love. It acts against allergic asthma while its antioxidant and anti-inflammatory actions are a shield for the body.

Did you guess right?

Selenium: To know us better

Selenium is a mineral that is essential for optimal health. But beware, it belongs to the trace elements, and as such it is sufficient to take it in small amounts throughout the day for optimal health.

The ideal daily intake is defined as 55 µg. The upper limit is considered to be 400 μg, with larger amounts leading to gastrointestinal and neurological problems, hair loss, and in cases of very high toxicity, death.

Selenium becomes more powerful when combined with vitamin E, while it works synergistically with vitamin C to protect the immune system. At the same time, it is necessary for the proper functioning of the thyroid gland and consequently many metabolic processes in the body.

Deficiency symptoms

Hypothyroidism, a weak immune system, anemia, cardiomyopathy, liver damage, fatigue or exhaustion, thin and brittle hair, are all symptoms of deficiency. You may also be at a higher risk of certain cancers, such as ovarian, prostate, colon, breast, and lung cancer.

1. Strengthens the immune system

Our immune system fights against bacteria, viruses, fungi and infections in general. At the same time, it plays an essential role in wound healing.

Selenium, on the other hand, has antioxidant abilities that can help reduce oxidative stress, limit inflammation, and protect our immune system.

2. Limits the manifestations of asthma

Asthma is associated with high levels of oxidative stress and inflammation – which is why selenium is great for helping reduce asthma symptoms. Asthma is caused by an inflammatory reaction to allergens and other types of inflammatory agents, derived from the diet and the environment.

Selenium can strengthen the body resulting in the reduction of inflammatory factors and reactions to allergens.

3. It has an antioxidant effect

Antioxidants are compounds in food that fight disease, protect DNA, and fight free radicals. Free radicals are harmful byproducts of excessive inflammation, stress, toxins, and poor diet. If you have a lot of oxidative stress, you may be at higher risk for diseases such as heart disease, stroke, cancer, and Alzheimer’s. Selenium will help fight this phenomenon and protect the body.

4. Ensures good thyroid function

Selenium and iodine help protect and maintain the function of the thyroid gland, which produces the thyroid hormones T3 and T4 (a precursor to T3). Specifically, the body converts T4 to T3 in order to use it, and when this conversion does not take place, the body can be led to develop hypothyroidism.

Selenium is necessary for the thyroid gland to produce T3, as it acts in the step of converting the precursor compound T4 into the active T3.

5. Promotes good heart function

A diet rich in selenium can help prevent heart disease, while low levels of selenium in the body have been linked to an increased risk of heart attacks and strokes. Selenium reduces inflammation leading to less chance of plaque and blood clots that can cause strokes and heart attacks. As an antioxidant it also helps to reduce oxidative damage to the body, also protecting us from plaque build-up in the blood vessels.

6. Enhances fertility

Although more research is needed to confirm, it is believed that selenium may help reduce the chances of miscarriage. In any case, low levels of selenium are associated with fertility problems. However, it is important to note that just as low as too high selenium stores can affect fertility.

7. It may play a role in preventing cancer

A small amount of selenium may have some kind of contribution to cancer prevention. Studies show a link between low levels of selenium in the blood and the risk of certain cancers. This could be because selenium helps the body’s cells by enhancing their ability to repair DNA. And the accumulation of damage (mutations) in DNA is the basis of cancer development.

Higher blood levels of selenium may somewhat reduce the risk of certain cancers, such as breast cancer, lung cancer, colon cancer, and prostate cancer. However, once again it is important to emphasize the value of measuring the presence of selenium in the body.

What foods can you find it in?

Foods with the highest selenium content include:

• Brazil nuts (just 1-2 pieces contain from 68 to 91 μg of selenium, so you don’t exceed this daily amount)
• the seeds (sunflower – 11 μg / kg, flaxseed – 7.2 μg)
• peanut butter (12.9 μg / tbsp)
• seafood (42.1 µg in 12 large shrimp) and especially oysters (1/3 cup of cooked oysters contains 130.9 µg of selenium)
• salmon (79.6 µg / 170 µg portion of fish)
• white (turkey – 53.4 μg / portion, chicken – ) and red meat
• mushrooms (Portobello – 26.5 µg/cup, Shiitake – 36 µg/cup)
• dairy products
• oats (12.7 µg/serving)
• black rice (11.7 µg/serving)

It is worth noting that the selenium content of various vegetable foods is directly affected by the soil where they are grown.

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