An essential mineral for the proper development of children’s and adolescents’ bodies. It is also essential for adults in maintaining vital organs such as the heart. In the male body, it helps with fertility.

About Selenium

A mineral that is widely found in nature, it is important for various aspects in the industrial sector. It is gray in color in its metallic form, but in foods this substance appears reddish. It is abundantly present in the earth’s crust, and the extraction of this mineral is used for both industrial and medical radiology. Selenium is also an essential factor for health. The selenium substance found in various foods plays a regenerative role in the body.

Benefits and Properties

Selenium’s main benefit for the body is the increased protection of the body. It strengthens the immune system efficiently and effectively. Selenium also contributes:

Hormonally: Maintains thyroid hormones. T4 and T3 are stimulated by the significant influence of selenium, so we can say that a large part of thyroid disorders results from low selenium in the body.

Protects the Heart: This mineral acts as a shield for the heart. It fights free radicals by increasing the resistance of body cells, including the heart cells. Thus, it helps to prevent heart problems such as arrhythmia, clogged heart veins and arteries. Selenium also helps control bad cholesterol in the body and reduces blood thickness. Blood with adequate selenium circulates efficiently throughout all organs, especially the heart.

Brazil nuts are the best source of selenium.

Cancer Prevention: For those who have a family history of any type of cancer, it is recommended to monitor selenium intake. The ideal amount of the mineral helps prevent prostate, lymphatic system, mouth, and lung cancer. It also works in the treatment of existing diseases and supports the recovery of healthy cells in the body.

Rheumatism: Like all autoimmune diseases, rheumatism destroys muscular and joint tissues. Selenium helps combat this degradation caused by the disease. Joint, muscle, and blood rheumatism have a great ally in selenium.

Male Fertility: As it is a component that helps improve circulation, it is no different with male fertility. Proper blood flow to the scrotal sac improves the quality of sperm produced by men. Thus, sperm become more powerful and stronger when swimming toward the egg.

HIV: For those living with the AIDS virus, selenium provides support to help prevent the disease from causing further weakening. Since HIV attacks when the body’s immunity is low, it is advisable to keep selenium levels up to date. Daily doses should be consumed either through supplements or diet.

Selenium deficiency in the body can lead to issues such as weakness, decreased sensory cognitive ability, and memory loss. Excessive amounts of this substance in the body can also cause problems such as hair loss, swelling, and liver issues.

Sources of Selenium

Selenium is found in various foods, especially eggs, bread, chicken, rice, cheese, pasta, and fish. However, the amount of selenium in these foods does not compare to Brazil nuts, a food unique to Brazil. The Brazil nut contains 100 times more selenium than, for example, egg yolk. Among starchy foods, the one with the most selenium contains 42mcg of the mineral, while Brazil nuts have about 4000mcg in the same proportion. Other nuts that contain beneficial oils also have elevated amounts of selenium, so consuming walnuts, peanuts, cashew nuts, and others can also provide benefits.

The ideal daily intake of selenium for adults is 50 to 70mcg, while for children it is 20 to 40mcg. This can be sufficiently supplied by eating one Brazil nut daily or through a diet rich in cod, canned tuna, rice, and foods made from flour such as bread and pasta. However, if someone cannot eat these foods, a selenium supplement combined with other vitamins can be used instead.

Vitamin Combination and Fertility

Selenium works effectively as an antioxidant in fighting free radicals, but it can be even more efficient when used with other vitamins. Zinc, vitamin E, and B6 form a powerful group of vitamins against heart disease and cancer. Staying youthful, regardless of age, has selenium as a main resource. For female fertility, it helps prevent recurrent miscarriages. Women who are significantly low in this mineral may become pregnant but then lose the baby precisely because of selenium deficiency.