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How much should you consume?
As author dietician Vaida Kurpienė writes on the sulieknek.lt blog, selenium is absorbed by vitamins A, C and E. However, there are products that interfere with absorption.
“These are processed foods, modern agricultural methods. Gastrointestinal diseases also affect the absorption of selenium. Patients with bronchial asthma and smokers have a reduced amount of selenium in the body,” he writes.
According to the dietitian, the recommended daily allowance for a person over 14 years old is 55-70 mcg of selenium, and for people under 13 years old, it is recommended to consume 10-30 mcg. A person with selenium deficiency can suffer from a variety of health problems.
“Selenium may be lacking when following a semi-synthetic diet, eating artificial foods for a long time, and alcoholism. Deficiency of this element causes skeletal myopathy, cardiomyopathy, erythrocyte macrocythemia. Signs of selenium deficiency: common cancers in the family, premature aging, cataracts, high blood pressure, frequent infections.
Insufficient intake of selenium with food increases the risk of oncological diseases, heart disease, atherosclerosis, cataracts, rheumatoid arthritis, signs of premature aging. Selenium deficiency can cause alterations in the nails, muscle weakness, ”writes the specialist.
It also emphasizes that excessive intake of selenium can also lead to various health problems: vomiting, diarrhea, smell of garlic, hair loss, nail deformity, weakness of the heart muscle, liver cirrhosis. Therefore, this trace element should be used in moderation.
What products is it in?
Selenium is rich in bread, meat, poultry, seafood, raw grains, fish, tofu, fried beans, eggs, bertolet nuts, and milk.
“The content of selenium in plant foods depends largely on the pH of the soil, the composition of organic matter and whether plants can assimilate the form of selenium in the soil. Therefore, the selenium content in plants varies greatly depending on the geographical region. For example, 28 g of bertolet (Brazilian) nuts contain approximately 544 micrograms (mcg) of selenium.
However, depending on your growing site, this selenium content can vary. As the content of selenium in the soil determines the content of selenium in plants fed by animals, the concentration of selenium in their meat also varies ”, previously wrote Delfi S. Čapkauskienė, Doctor of Biomedical Sciences, Associate Professor at LSU and Nutritionist.
And on her blog, dietitian V. Kurpienė indicates which products, according to her, contain the most selenium and how much to consume.
According to her, calf / pig kidneys contain 260 mcg of selenium per 100 g of product, so 23 g of these kidneys should be consumed to obtain the recommended daily amount of selenium. Herring contains 140 mcg of selenium per 100 g of product, so you should consume 43 g. Tuna: 130 mcg of selenium per 100 g of product, so 46 g of tuna should be consumed. Mushrooms: 130 mcg of selenium per 100 g of product, so 46 g of mushrooms should be eaten. Wheat germ: 110 mcg of selenium per 100 g of product, so the wheat germ should be consumed 55 g.
How useful is it?
Selenium is a trace element that acts as an antioxidant in the body, preventing cell damage that can be caused by harmful particles in the environment.
S. Čapkauskienė, Ph.D. in biomedical sciences, associate professor, and nutritionist at LSU, previously wrote about the benefits of selenium. According to her, selenium is useful for several reasons. First, according to her, selenium is necessary to maintain the activity of glutathione peroxidase enzymes that protect against oxidative stress. weakening our immunity.
It also strengthens the cognitive functions of the body. S. Čapkauskienė emphasized that the limited concentration of this element or its lack may be related to the weakening of cognitive functions induced by age: memory, attention, concentration. And this element of our body decreases with age.
Third, according to a nutritionist, selenium helps strengthen the immune system and its proteins (the so-called proteins synthesized by selenium) help protect against oxidative modification of lipids, reduce inflammatory processes, and prevent platelets from sticking each.
Fourth, according to S. Čapkauskienė, selenium helps maintain the activity of the thyroid gland and protects against its dysfunction. It can also be used to treat asthma because it helps lung tissue fight oxidative stress.
Sandrija Čapkauskienė
In addition, it reduces the risk of cancer due to its effect on DNA repair, strong antioxidant effects on the endocrine and immune systems, and ultimately increases male fertility.
While writing healthline.com, studies have shown that elevated levels of selenium in the blood are associated with an enhanced immune response and have shown that deficiency affects the function of immune cells and can lead to a slower immune response.
Studies have also shown that selenium deficiency may be associated with an increased risk of death and disease progression in people with HIV, and selenium supplements have been shown to reduce hospitalizations and improve symptoms in these patients.
In addition, it also states that selenium supplements can help strengthen the immune system of people with influenza, tuberculosis, and hepatitis C.
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