Selenium

Selenium is like a little bodyguard, protecting our cells and immune system from attacks.

Yes, this trace element simply keeps everything running smoothly. Without us even realising it.

What is Selenium?

Selenium is an essential trace element - a mineral that the body needs in small but important amounts to function optimally.

It comes in two different forms:

1. Inorganic selenium: This is the basic form found in the soil. When it rains, inorganic selenium dissolves into smaller pieces that plants and animals absorb.
2. Organic selenium: Organic selenium appears to be the form most easily absorbed by the human body. Humans get organic selenium by eating plants and animals that have converted the inorganic selenium into organic form.

Source: Examine.com

Selenium travels all the way through the food chain: from the soil, to plants, to animals and finally to humans.

Interestingly, how much selenium a food contains depends on the selenium content of the soil where the plants are grown or the animals graze.

This means that the selenium content of the food we eat can vary depending on its geographical origin.

This makes selenium a unique and geographically influenced nutrient.

READ MORE: What Are Minerals?

What Is Selenium Good For?

Selenium plays an important role in our overall health and is beneficial for many bodily functions

It acts as a powerful antioxidant, helps protect our cells and is essential for the immune system.

Since our body can't produce selenium on its own, it's important to get it through our diet.

Here are some of the effects selenium has in the body:

• Contributes to the normal function of the immune system .
• Acts as an antioxidant in our body and helps protect cells throughout the body from damage caused by oxidative stress.
• Helps maintain normal hair and nails . As selenium acts as an antioxidant, it also helps protect hair cells from the negative effects of free radicals.
• Selenium is also important for men's reproductive health by supporting normal spermatogenesis, the process that ensures the development and maturation of sperm cells, and thus plays an important role in sperm quality.
• Selenium also plays a central role in the thyroid gland , where it helps regulate hormones that affect metabolism and body temperature.

Selenium is important for the thyroid function - especially in the process of converting the hormones produced by the thyroid gland into more active forms.

This conversion is carried out by enzymes known as iodothyronine deiodinases.

Selenium contributes to the efficient functioning of these enzymes - which is essential for the body to regulate metabolism and other important biological functions related to thyroid hormones.

So, selenium is important for many of the body's basic functions!

Selenium Foods

Nature has provided us with a variety of nutritious food sources rich in selenium.

The amount of selenium in food is often related to how much protein the food contains.

Here's an overview of foods high in selenium:

• Brazil nuts: They contain the most selenium per gram, and if you eat two of these nuts daily for 12 weeks, it can significantly increase selenium levels in the blood.
• Other nuts and seeds: Nuts and seeds also contain selenium, but in smaller amounts compared to Brazil nuts. The amount of selenium in these can vary from place to place. For example, sesame seeds from Greece are known to be unusually high in selenium, showing that geographical origin can affect the selenium content of foods.
• Fish and seafood: Always high in selenium.
• Meat and eggs: Generally high in selenium, but can vary depending on the animal's feed.
• Dairy products, especially cheese: An important source of selenium, and the amount of selenium is often higher in lower fat products.
• Legumes such as lentils: Can be good sources of selenium, but it varies depending on the type of legume.
• Wheat bread and pasta: Important sources of selenium.
• Vegetables and fruit: Not usually important sources, but some types such as Indian onions and portobello mushrooms can be exceptions.

How Much Selenium Do I Need Daily?

Here you can see the estimated daily requirement for selenium based on age and life situation.

There is not yet sufficient data on people's daily selenium requirements, and therefore the figures in the overview are estimates - not exact recommendations.

• 7-11 months: 15 µg
• 4-6 years: 20 µg
• 7-10 years: 35 µg
• 11-14 years: 55 µg
• 15-17 years: 70 µg
• 18 years and older: 70 µg
• Pregnant women: 70 µg
• Breastfeeding: 85 µg

Source: EFSA (European Food Safety Authorities)

It's also important to remember that nutrient requirements vary from person to person - depending on your health and dietary habits, among other things.

The amount of selenium we need is calculated based on how much is needed to keep a certain enzyme in the body, called glutathione peroxidase, active.

Can You Get Selenium Deficiency Symptoms?

Yes, it is definitely possible to experience selenium deficiency. Selenium deficiency can occur if your diet doesn't contain enough selenium-rich foods or if you live in an area with selenium-poor soil, as this affects the selenium content of the food grown there.

Selenium deficiency can lead to various health problems.

For example, it can affect thyroid function, as selenium is important for the production and regulation of thyroid hormones.

It is therefore important to ensure a balanced dietary intake of selenium.

Can You Get Too Much Selenium?

Yes, excessive intake of selenium can be harmful, so it's important not to exceed the recommended upper limits. Balance is key when it comes to vitamin and mineral intake - and selenium is no exception.

For a more accurate recommendation based on your personal needs, it's best to consult a doctor or nutritionist.

Conclusion

Selenium is a small but important mineral that is essential for our health.

It acts as an antioxidant, protects our cells and helps support the immune system.

Selenium also plays an important role in metabolism and is especially important for men's reproductive health.

Since our bodies can't produce selenium on their own, it's important that we get it from the food we eat. Some of the best sources of selenium are Brazil nuts, seafood, meat, eggs and certain legumes.

So whether you're munching on a few Brazil nuts, enjoying a seafood dinner or making an egg-rich breakfast, you're well on your way to giving your body what it needs.

Remember, it's always a good idea to talk to a health expert if you're unsure if you're getting enough selenium.

Should I take a Selenium Supplement?

Selenium supplements may be necessary in some cases, especially if your diet is deficient or you eat food from areas with low selenium content in the soil.

However, selenium supplements or tablets should be used with caution as excessive intake is not favourable. It is always a good idea to talk to your GP about this.

If you need extra selenium, you can take a look at our supplement 4HER Menopause, which includes selenium among other active ingredients to support you through the hormonal changes of menopause.

4HER Hormonal Balance also contains selenium and is a supplement supporting hormonal balance in women.