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Selenium is a small but important mineral found in soil, water, and some foods. It plays a key role in many body functions. Selenium is an essential mineral that supports immune function, boosts antioxidants, and helps maintain thyroid health. It is found in soil, water, and foods like fish, poultry, and grains. It also plays a key role in protecting cells and reducing inflammation. In this blog, we’ll discuss the benefits of selenium, its common uses, possible side effects, and the recommended dosage to help you understand how to include it safely in your diet.
What is Selenium?
Selenium is a micronutrient required to make selenoproteins that help the thyroid gland function properly. This mineral helps convert iodine into thyroid hormones, which are crucial for many body functions and for regulating thyroid hormone metabolism. The thyroid gland stores the most selenium in the body. Individuals with low selenium levels, including pregnant women, infants, alcoholics, and people with eating disorders, are at risk of developing thyroid disorders.
Sources of Selenium
The recommended dietary intake of selenium is 55 microgrammes (mcg), which can be obtained through food or supplements. Selenium is naturally present in foods such as:
- Brazil nuts
- Sunflower seeds
- Shiitake mushrooms
- Eggs
- Chicken breasts
- Yellowfin tuna
- Sardines
- Halibut
- Oysters
- Shrimp
Uses of Selenium
Selenium has diverse applications ranging from supporting bodily functions and preventing deficiencies.Here are some of the Selenium uses discussed below:
- Essential for Health: Selenium is an important mineral your body needs for good health. It helps with thyroid hormone function, making DNA, and protecting your body from damage and infections.
- Part of Selenoproteins: Selenium is a key element of special proteins called selenoproteins and enzymes that help speed up chemical processes in the body.
- Supports the Immune System: Selenium helps the immune system work properly.
- Thyroid Health: Selenium supports the thyroid, which is important for your metabolism, growth, and energy.
- Antioxidant Protection: Selenium acts as an antioxidant, protecting your cells from damage caused by harmful particles.
- Possible Role in Cancer Prevention: Some studies suggest selenium may help lower the risk of cancer and improve survival rates.
- Dietary Supplement: Selenium is often taken as a supplement to prevent deficiency, which can lead to health problems.
- Food Sources: You can get selenium from foods like Brazil nuts, fish, and other selenium-rich foods.
What are the Benefits of Selenium?
Selenium is only needed in small amounts by our body, but it is important for many other functions. Here are some key benefits of selenium for both men and women.
Essential for Thyroid Health
Selenium is important for thyroid hormone production. Selenium's benefits for thyroid health are well-known. It activates the thyroxine enzyme to make the thyroid gland release iodine, which is converted into thyroid hormone. Hence, selenium deficiency can cause hypothyroidism and Hashimoto's thyroiditis.
Powerful Antioxidant
Selenium is an antioxidant that protects the body from chronic conditions by fighting cell damage. Cell damage occurs due to excess free radicals in the body, and selenium controls these radicals.
Lowers Risk of Cancers
Selenium reduces the risk of certain cancers like breast, lung and prostate cancer. It is known to destroy cancer cells and also reduce side effects of radiotherapy` .
Keeps Your Heart Healthy
Selenium lowers C-reactive protein, an inflammation marker and risk factor for heart disease. It also reduces oxidative stress and inflammation, which are linked to heart disease.
Improves Immunity
Selenium has anti-inflammatory properties and helps lower the risk of infection. Many studies suggest that selenium is associated with high amounts of lymphocytes that fight infections. Hence, having optimum selenium levels boosts immunity.
Reduces Asthma Symptoms
Many studies suggest that people suffering from asthma have low levels of selenium. Asthmatic people with high selenium have better lung function compared to those with low selenium. Selenium supplements also help relieve the symptoms of asthma due to their anti-inflammatory properties and reduce inflammation in the airway.
Side Effects of Selenium
Selenium is an essential mineral that supports various bodily functions, including antioxidant defence and immune response. However, excessive intake can lead to adverse effects.
Here are some of the selenium side effects discussed below:
- Mild Effects (Moderate Intake): May cause nausea, vomiting, diarrhoea, and abdominal pain.
- Chronic Overdose (Selenosis): Can lead to brittle nails, hair loss, garlic-like breath, skin rashes, fatigue, and a metallic taste.
- Severe Toxicity (High Intake): May result in neurological issues, muscle pain, tremors, dizziness, and organ damage.
- Drug Interactions: It can increase bleeding risk with anticoagulants, reduce statin effectiveness, and interfere with chemotherapy.
- Risk Factors: High-dose supplements, excess selenium-rich foods, or occupational exposure may increase toxicity risk.
Selenium Supplement for Thyroid
Selenium supplements can help improve thyroid function in patients suffering from Hashimoto’s thyroiditis, an auto-immune disorder that cannot be cured using thyroid replacement therapy. However, selenium supplements should be taken according to your doctor’s advice. Doctors usually recommend a selenium dose of not more than 200 mcg per day.
Selenium 200 mcg has benefits, including reduced levels of TSH, better heart health and immunity, and a lower risk of chronic diseases.
Wrapping Up!
Selenium is a crucial micronutrient that supports thyroid health, acts as an antioxidant, and helps prevent chronic conditions like cancer and heart disease. It boosts immunity and may improve asthma symptoms. While it is important for overall health, it should be consumed in recommended amounts, as excessive intake can be harmful. Selenium can be obtained from foods like Brazil nuts and eggs, and supplements may aid thyroid function when used under medical guidance.
Therefore, it is important to monitor your health regularly and undergo regular health checkups for your overall well-being. Also, to ensure that your medical bills are covered, invest in a health insurance policy to protect against any medical emergency. Care Health Insurance offers a wide range of comprehensive health insurance policies to cater to different types of family needs.
Disclaimer: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.
