What is Selenium?
Selenium is an essential trace element that occurs naturally and is vital for various biological processes. It is found in soils, plants, and animal products, making it an integral part of our diet. In this article, we will delve into what selenium is and why it is important for our body.
Selenium in Natural Sources
Selenium can be found in various foods such as nuts, seeds, meat, fish, and whole grains. The selenium content in foods largely depends on the soil conditions in the area where they are grown or raised. This means that the amount of selenium in the same foods can vary from region to region.
Food Sources of Selenium
- Fish such as tuna, halibut, and cod
- Meat such as turkey, chicken, and beef
- Eggs Dairy products Cereals like brown rice and whole-grain bread
- Vegetables such as spinach and asparagus
- Brazilian nuts (available in our range; just 2 nuts provide 120 micrograms of selenium)
By incorporating these foods into your diet, you can easily ensure sufficient intake of selenium.
Recommended daily allowance (RDA) of selenium.
The recommended amount of selenium for adults is 70 micrograms (mcg) per day. Pregnant and breastfeeding women need slightly less, 60 mcg per day respectively . Furthermore, selenium intake in adults should not exceed 300 mcg per day to avoid toxic effects.
The Risks of Excessive Selenium Intake
Different amounts apply to children, given their development, gender and growth. Below is listed the required daily amount of selenium in micrograms per day for each category.
- Selenotoxicity: Excessive selenium intake can lead to selenotoxicity, which can cause symptoms such as nausea, vomiting, diarrhea, hair loss, and nerve disorders.
- Thyroid Problems: While selenium is important for thyroid health, excessive intake can disrupt thyroid function and lead to issues like hyperthyroidism.
- Kidney Issues: Too much selenium can strain the kidneys and cause kidney problems.
- Gastrointestinal Problems: Excessive selenium intake can result in gastrointestinal discomfort and digestive issues.
- Hair and Nail Problems: Hair loss and nail problems can be visible signs of selenotoxicity.
Regarding Brazil nuts, it's important to note that they are naturally rich in selenium. Just 2 Brazil nuts can provide a significant amount of selenium, approximately 120 micrograms. Therefore, it's crucial to consume Brazil nuts in moderation, especially if you already have other sources of selenium in your diet.
When is selenium deficiency an issue?
Symptoms of selenium deficiency include fatigue, muscle weakness and problems with fertility and growth. supplementing with selenium can remedy a deficiency and may also provide some health benefits. However, it is important to consult with a doctor before taking supplements, as too much selenium can be harmful.
Selenium deficiency can cause a number of health problems, including goitre, cardiomyopathy, Kashin-Beck disease and Keshan disease. Symptoms of selenium deficiency include fatigue, muscle weakness and impaired immune function. The best way to prevent selenium deficiency is to make sure you get enough of this important nutrient through food.