Did you know that selenium can protect the skin from signs of aging? Our appearance can say a lot about us, so it's important to look our best. Therefore, selenium can help you.
But selenium can help more than just your skin. Selenium is mineral which has a great effect on your body. But do you know how much selenium you need to consume to have a beneficial effect on your body?
Selenium - what is it?
Selenium is a micronutrient that supports your body's systems. Selenium is necessary for the normal functioning of the nervous, immune, cardiovascular and vascular systems.
Your body needs this mineral in small amounts, but it is essential.
Including this mineral as one of the immune system supplements is very important to promote a healthy lifestyle.
Selenium is also a mineral that provides firmness and protection to the skin. Selenium stops free radical damage before early wrinkles form. It also helps protect cell membranes from UV damage, inflammation and pigmentation.
Selenium benefits for your body
This mineral provides all sorts of benefits to your body. From the heart to the appearance, this element is related to many functions of the body.
Acts as a strong antioxidant
Antioxidants are compounds found in foods that protect cells from damage caused by free radicals.
Selenium is a powerful anti-oxidant oxidative stress and helps protect the body from various chronic diseases, such as cardiovascular diseases.
May reduce the risk of cancer
In addition to reducing oxidative stress, selenium may help reduce the risk of certain types of cancer.
This is linked to selenium's ability to reduce DNA damage and oxidative stress, strengthen the immune system and kill cancer cells.
Helps the nervous system
Selenium has been shown to be involved in various functions of the central nervous system, such as motor, coordination, memory, and cognition, suggesting that selenium and selenoproteins may be important in brain signaling pathways.
Protects against heart diseases
Foods rich in selenium can help keep your heart healthy, as low levels of selenium are associated with an increased risk of heart disease.
Selenium can help reduce the risk of heart disease by reducing inflammation and oxidative stress in the body. Oxidative stress and inflammation are linked to atherosclerosis, the buildup of plaque in the arteries.
Strengthens the immune system
Selenium plays an important role in your immune system health. This antioxidant helps reduce oxidative stress in the body, reducing inflammation and boosting immunity.
Studies have shown that increased levels of selenium in the blood are associated with a better immune response.
On the other hand, its deficiency has been shown to impair the function of immune cells and may lead to a slower immune response.
Studies have also found that selenium deficiency is associated with an increased risk of death and disease progression in people with HIV, and that dietary supplements lead to fewer hospitalizations and better symptoms in these patients.
Natural selenium supplements can help boost the immune system of people with flu, tuberculosis, and hepatitis C.
May help reduce asthma symptoms
Asthma is a chronic disease that affects the airways that carry air in and out of the lungs.
These airways become narrowed, causing symptoms such as wheezing, shortness of breath, chest tightness and coughing.
Due to selenium's ability to reduce inflammation, some studies suggest that this mineral may help reduce asthma-related symptoms.
Research shows that people with asthma have lower levels of selenium in their blood. Natural selenium supplements can also help reduce asthma-related symptoms.
Helps the thyroid gland
The thyroid gland contains a large amount of selenium, which plays an important role in thyroid function. Research shows that people (especially women) with low levels of selenium (and iodine) in their blood may develop thyroid problems.
There is a clear link between low selenium levels and impaired thyroid hormone metabolism. In the thyroid gland, selenium acts as a catalyst for thyroid hormone production and metabolism.
When selenium is very low, it is harder for the thyroid gland to function to produce hormones. Selenium also helps process iodine, which is needed to support thyroid function.
Strengthens immunity
Selenium is necessary for the proper functioning of the immune system. It helps stimulate the activity of white blood cells and successfully get rid of infections and viruses.
One study showed that participants who took selenium and zinc supplements responded better to the flu vaccine compared to those who took a placebo during the study.
Effects of selenium on the skin
Selenium can protect your skin from signs of aging.
Selenium also promotes skin healing and reduces acne: Selenium (along with vitamin E) increases glutathione, which can help heal the skin. Selenium can also reduce acne breakouts.
Selenium deficiency
It is said that almost 15 percent populations around the world suffer from selenium deficiency, and patients with autoimmune diseases are often found to have lower levels of selenium.
Symptoms of Selenium Deficiency:
- hair loss
- dizziness
- nausea
- vomiting
- facial flushing
- tremors
- muscle pain
The amount of selenium is reduced by an unbalanced diet, consumption of refined products with which we do not get the necessary trace elements, and smoking.
Inadequate levels of selenium in the body can cause autoimmune thyroid diseases.
Too much selenium
Although selenium is essential for good health, too much of it can be dangerous. In fact, high doses of selenium can be toxic and even fatal.
The key is not to exceed the recommended daily allowance of selenium. You can find the required rate for your age in the table below.
How much selenium does the body need?
Selenium requirements vary depending on a person's age. The average recommended daily intake is given below in micrograms (mcg):
| Age | Quantity |
| From birth to 6 months | 15 mcg |
| 7-12 month old babies | 20 mcg |
| 1-3 year old children | 20 mcg |
| 4-8 year old children | 30 mcg |
| 9-13 year old children | 40 mcg |
| 14-18 year old teenagers | 55 mcg |
| 19-50 year old adults | 55 mcg |
| 51-70 years old | 55 mcg |
| 71+ years old | 55 mcg |
Foods are rich in selenium
Our body does not produce selenium, so this mineral must be obtained from food - a balanced diet will ensure that the body does not run out of selenium.
Selenium is found naturally in many foods. The amount of selenium in a plant food depends on the amount of selenium in the soil in which it was grown.
The amount of selenium in foods of animal origin depends on the amount of selenium in the food the animals were fed. The recommended amount of selenium can be obtained from various foods, such as:
| Product | Portion size | Selenium content |
| Brazil nuts | 6-8 nuts | 544 mcg (exceeds daily value) |
| Tuna | 85 g | 92 mcg (exceeds daily value) |
| Halibut | 85 g | 47 mcg ie 85% RPN* |
| Sardines | 85 g | 45 mcg ie 82% RPN* |
| Fried ham | 85 g | 42 mcg ie 76% RPN* |
| Turkey | 85 g | 31 mcg ie 56% RPN* |
| Shrimp | 85 g | 40 mcg ie 73% RPN* |
| Chicken | 85 g | 22 mcg ie 40% RPN* |
| Cottage cheese | One cup | 20 mcg ie 36% RPN* |
| Eggs | 1 pc. | 15 mcg ie 27% RPN* |
| Brown rice | One cup | 19 mcg ie 35% RPN* |
*RPN - recommended daily rate
It's important
Selenium is a powerful mineral that is essential for the proper functioning of the body.
It plays an important role in metabolism and thyroid function and helps protect the body from damage caused by oxidative stress.
In addition, selenium can help strengthen the immune system, slow age-related mental decline, and even reduce the risk of heart disease.
This micronutrient can be found in a variety of foods, from oysters to mushrooms and Brazil nuts.
Although selenium deficiency is rare, it is important to make sure you are getting enough and absorbing it properly.
Adding more selenium-rich foods to your diet is a great way to maintain good health.
