Selenium Benefits: 10 Selenium Storage Nutrients

You may not know, but your body needs selenium. Like all trace minerals, it is essential for the proper functioning of the body. However, selenium is needed at lower levels than vitamins and minerals that are required by the body in large amounts, such as calcium and iron. Therefore, it is called a micronutrient.

What is Selenium?

Selenium was discovered as an element in 1817 by Swedish chemist Jöns Jacob Berzelius, who determined the atomic weights of many elements and developed the system of chemical symbols. It was first thought to be a toxin; However, scientists later determined that selenium was an essential mineral in the 1950s.

Selenium is a trace mineral that occurs naturally in soil and certain foods, and is even found in small amounts in water. It is an extremely important mineral for the human body as it increases immunity, is involved in antioxidant activity that prevents free radical damage and inflammation, and plays a key role in maintaining a healthy metabolism.

What are the Benefits of Selenium ?

• May Help Fight Cancer: Selenium is especially helpful if you have a weak immune system or a family history of cancer. According to studies, selenium; It is effective in reducing the risk of cancer incidence, cancer-related mortality (death rate) and the severity of cancer cells (especially in the liver, prostate, colorectal and lungs).
• Strengthens the Immune System: According to studies, selenium is necessary for the proper functioning of the immune system and may also be an important building block in preventing the development of viruses, including HIV. It has been understood that selenium is useful in slowing down the progression of the disease and AIDS in patients with HIV virus.
• Increases Blood Flow and Lowers the Risk of Heart Disease: Selenium supplements or increasing consumption of selenium-rich foods may help prevent coronary heart disease. Selenium; It is believed that it may benefit heart health with its ability to fight inflammation, increase blood flow, reduce free radical oxidative stress, and aid antioxidant activity. However, observational studies can occasionally lead to misleading evidence, and so findings are still inconclusive as to whether selenium should generally be prescribed for prospective heart patients.
• Helps Reduce Asthma Symptoms: Observational studies have found that patients with chronic asthma have lower selenium levels. According to studies, when people with asthma took selenium supplements, they experienced fewer asthma-related symptoms than those who took a placebo. Experts think that selenium supplementation may be a useful adjunct treatment to medication for patients with chronic asthma.
• May Help Increase Fertility: Selenium is essential for proper sperm motility. Selenium is incorporated into the sperm mitochondria capsule and may affect the behavior and function of sperm as they move through the vaginal canal. Some studies also show that selenium may reduce the risk of miscarriage, but at this point, more research has been done on men than on women when it comes to selenium supplementation.
• Regulates Thyroid Function:  Selenium acts as a catalyst for the production of thyroid hormones. The thyroid gland controls many important daily body functions, including appetite, sleep, temperature, weight, energy and more. A problem with thyroid function; It can result in negative symptoms such as irritability, muscle weakness, fatigue, weight gain or weight loss, and insomnia. Therefore, you can benefit from its effects by taking appropriate amounts of selenium into the body.
• Defends the Body Against Oxidative Stress:  Selenium’s properties include its ability to combat the aging process and aid the immune system by reducing free radical damage. Selenium has a synergistic effect with other antioxidants such as vitamin E, enabling the body to fight oxidative stress and defend against cancers such as prostate and colon cancer. Selenium is an essential component of glutathione peroxidase, an enzyme important for processes that protect lipids (fats) in cell membranes. Selenium is essential for fighting oxidative degradation of cells and protecting against mutation and DNA damage that can cause disease.

What is Selenium in? 10 Foods That Are Rich in Selenium

1) Fish & Seafood

Seafood ranks first among selenium sources. Yellowfin tuna contains approximately 92 mcg of selenium per ounce, making it an excellent source of selenium. This is followed by sardines, oysters, halibut, shrimp, salmon and crab in amounts between 40 and 65 mcg.

2) Ham

Many health-conscious consumers avoid ham due to its high salt content. However, ham contains approximately 42 mcg of selenium per 85-gram serving, providing 60% of the recommended daily intake for adults.

3) Beef

Beef is a good source of protein and selenium, providing approximately 91.4 mcg of selenium in a 100-gram serving. However, beef has high amounts of cholesterol, so it should not be consumed in excess.

4) Chicken

85 grams of white meat contains 22 to 25 mcg of selenium. It is also a good source of protein, vitamin B6 and phosphorus.

5) Oats

100 grams of oats contain approximately 34 mcg of selenium. It is also a good source of minerals such as magnesium, manganese and phosphorus.

6) Egg

One boiled egg provides the body with approximately 20 mcg of selenium. Other nutrients found in eggs include riboflavin, vitamin B12, vitamin D and phosphorus.

7) Cheese

Cheese is a versatile food that can be easily added to any nutrition program. A 100-gram serving of cheese contains approximately 15 mcg of selenium. Apart from selenium, cheese is a good source of vitamin A, calcium, phosphorus and protein.

8) Mushroom

There is approximately 11.9 mcg of selenium in 100 grams of mushrooms. Mushrooms, which are a good source of iron, potassium, copper, riboflavin, niacin, vitamin C and vitamin D, can be consumed by boiling, baking or roasting.

9) Sunflower Seeds

In addition to valuable minerals such as zinc, phosphorus, potassium and magnesium, another food source that contains selenium is sunflower seeds. Considering the fat content, it is better to consume it carefully.

10) Brazil Nuts

When talking about what contains selenium and what foods contain selenium, Brazil nuts should definitely be added to the list. Because it is a complete source of selenium! 1 handful of Brazil nuts contains 607 mcg of selenium.

Selenium Deficiency Symptoms, How to Understand?

Selenium is an important mineral; because it supports the function of various systems. These are the endocrine, immune and cardiovascular systems. A 2011 review suggests there may be a link between selenium deficiency and certain types of cancer.

The most common symptoms of selenium deficiency are:

• Infertility in men and women
• muscle weakness
• Tiredness
• confusion
• Hair loss
• Weakening of the immune system

Selenium deficiency can be difficult for doctors to diagnose. This is because there is no widely available test for this. In some cases, your doctor may measure your glutathione peroxidase level. This is an enzyme that requires selenium to function. If the glutathione peroxidase level is low, it may mean that you have a selenium deficiency.

When to Take Selenium Supplement?

The first-line treatment for selenium deficiency is to consume foods high in selenium. Processed foods, stress, alcohol and cigarettes should be avoided. When selenium-containing foods are not a solution, selenium supplements can also help. Selenium pills are usually in the form of selenomethionine or selenite.

The use of selenium tablets and pills has expanded in the last decade mainly due to the theory that they may reduce the risk of developing cancer and other diseases. Additionally, selenium levels decrease with age. Therefore, it is thought that selenium may slow the aging process, cognitive decline, and dementia.

What are the Side Effects of Selenium?

• When taken in normal doses, selenium generally does not have negative side effects. Excessive dose of selenium in the body; It can cause reactions such as bad breath, fever, nausea, and potentially liver complications (even kidney and heart problems). However, these only occur at very high selenium levels that reach a “poisoning” state.
• Selenium supplements may also cause side effects when combined with medications. These include antacids, chemotherapy drugs, corticosteroids, niacin, cholesterol-lowering statin drugs and birth control pills. Therefore, if you are taking any of these medications and are considering taking selenium supplements, it is best to consult your doctor or pharmacist about possible side effects.