Selenium - Benefits, Deficiency Symptoms and Food Sources

What is Selenium?

Selenium's principal function is to inhibit the oxidation of lipids (fats) as a component of the enzyme glutathione peroxidase. It is a vital antioxidant, especially when combined with vitamin E. This nutrient is an important part of antioxidant enzymes that protect cells against the effects of free radicals that are produced during normal oxygen metabolism.

Uses and Benefits of Selenium

Selenium helps to prevent oxidative stress by working together with a group of nutrients that prevent oxygen molecules from becoming too reactive. This group of nutrients includes vitamin E, vitamin C, glutathione, selenium, and vitamin B3. Selenium already plays an important role in the DNA repair and synthesis in damaged cells. Due to DNA repair it is best to reduce cancer cells, and to induce their apoptosis, the self destruct sequence the body uses to eliminate worn out or abnormal cells.

Selenium may also play a protective effect against heart disease, by lowering levels of low density lipoprotein or ‘bad’ cholesterol, although current evidence is inconclusive.

Recommended Dosage of Selenium

• The recommended dosage of selenium is as follows-
• For men a daily requirement is 75 mg and
• For women is about 55 mg.

Deficiency Symptoms of Selenium

Deficiencies of selenium may arise a big problem to the excessive buildup of fats and other lipids in the liver which producing fatty liver syndrome in the human body. Symptoms of selenium deficiency may also include muscle weakness and pain, inflammation of the muscles, fragile red blood cells, degeneration of the pancreas, and abnormal coloration. People with asthma tend to have low blood levels of selenium. Cigarette smokers have lower levels of selenium. People with inflammatory bowel disease often have reduced levels of selenium, as well as other vitamins and minerals, in their bodies. Selenium deficiency has been found in a number of HIV-positive people and has been associated with greater risk of disease progression and death.

Rich Food Sources of Selenium

Plant foods are the major sources of selenium. In most countries throughout the world selenium is found from plants food stuff. The content of selenium in food depends on the selenium content of the soil where plants are grown or animals are raised.

Garlic, seeds, Brazil nuts, meat, eggs, poultry, seafood, whole grains are rich food source. The amount in plant sources varies according to the content of the soil.

Cautions and side effects of Selenium

Side effects at low doses are rare but may include vomiting and diarrhea. You should not take more than 40 micrograms of supplemental selenium daily if you are pregnant.