7 Scientifically Proven Selenium Health Benefits
Selenium is a trace element that is necessary for human health but only in very minute quantities. It is also accessible in supplement form and may be found in a wide range of foods, such as meat, nuts, and cereals, in addition to being present in the meat itself.
Selenium’s many advantages include the following:
• Plays a role in preventing the damage to cells that is caused by free radicals
• Could have a part in lowering the risk of developing certain forms of cancer
• Contributes to the maintenance of a healthy immune system
• Has the potential to increase a man’s fertility
Uses of selenium:
• To prevent or treat its deficiency
• In order to increase sperm count in males
• To lessen one’s likelihood of developing specific kinds of cancer, including lung and prostate cancer, among others.
Negative consequences of selenium include:
• Hair loss
• Manicure and pedicure
large amounts have been linked to a number of significant adverse effects, including tremors, stomach discomfort, and difficulty breathing in very rare instances.
Dosage of it:
The amount of it that is considered to be within a person’s recommended daily allowance (RDA) changes based on age and gender. The recommended dietary allowances for it are as follows:
• Adults: 55 micrograms/day
• Women who are pregnant should take 60 milligrams per day
• Women who are breastfeeding: 70 micrograms each day
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It is simpler for the body to absorb selenium from food sources than it is from supplements, hence it is typically advised that it can be obtained from food sources rather than pills. On the other hand, if your diet does not provide you with enough amount of it, you may need to consider taking a supplement. Because taking in an excessive amount of it might have adverse effects, it is essential to see a physician before beginning any supplement regimen.
Foods High in Selenium
1. Brazil nuts are one of the greatest sources of selenium, with a single nut having around 70-90 micrograms of the mineral. These nuts are native to South America.
2. It is found in high concentrations in some types of fish, including tuna, sardines, and halibut.
3. Meat: All types of beef, pig, and poultry contain selenium, but beef that has been grass-fed is a very rich source of this mineral.
4. Eggs: There are around 15 micrograms of selenium in a single big egg.
5. Grains that are consumed in their whole: Grains that are consumed in their entirety, such as whole wheat, oats, and rice, contain trace levels of the mineral.
6. Nuts and seeds Nuts and seeds, such as almonds, sunflower seeds, and pumpkin seeds, all contain trace levels of the mineral.
This essay addresses seven advantages of selenium to health, all of which are supported by scientific research.
1. It has been found to lessen the risk of some forms of cancer, including breast, prostate, and colon cancer. This protective effect against cancer has been shown.
In addition to reducing the effects of oxidative stress, It may also assist in reducing the likelihood of developing certain malignancies.
This has been ascribed to selenium’s capacity to stimulate your immune system, minimize DNA damage, and eliminate cancer cells. Selenium also has the potential to alleviate oxidative stress.
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The presence of a high blood level of selenium was connected with a decreased risk of specific forms of cancer, including breast, lung, colon, and prostate cancers, according to the findings of an analysis of 69 studies that included more than 350,000 participants.
It is essential to keep in mind that this impact was solely connected to it that was taken via food, and not through dietary supplements.
On the other hand, there is data that shows taking selenium supplements while receiving radiation therapy may lessen the adverse effects of the treatment.
For instance, one research discovered that women with cervical and uterine cancer who took oral supplements saw a significant improvement in their general quality of life as well as a reduction in radiation-induced diarrhea.
2. Increases immune system strength Selenium is beneficial for increasing immune system strength and protecting against infections.
Antioxidants are substances that may be found in foods and are responsible for preventing harm to cells that can be caused by free radicals.
In your body, activities such as metabolism produce free radicals as a natural consequence on a regular basis. These radicals may be dangerous.
Although they have a reputation for being harmful, free radicals really play an important role in maintaining good health. They are responsible for crucial tasks, such as warding off diseases and keeping your body healthy.
3. Selenium is required for the effective functioning of the thyroid gland, which is responsible for regulating metabolism and the creation of energy in the body. It has been shown to improve thyroid function.
The thyroid gland cannot perform its necessary functions without its presence of it. In point of fact, the human thyroid has a greater concentration of selenium than the tissue of any other organ in the body.
This potent mineral not only helps protect the thyroid from the harmful effects of oxidative stress but also plays a crucial part in the process of hormone synthesis that the thyroid is responsible for.
Maintaining a healthy thyroid gland is essential since it governs your growth and development in addition to regulating your metabolism.
A lack of it has been linked to thyroid diseases such as Hashimoto’s thyroiditis, a form of hypothyroidism in which the immune system assaults the thyroid gland. Its insufficiency has also been linked to hypothyroidism.
A correlation between low blood levels of selenium and an increased risk of autoimmune thyroiditis and hypothyroidism was discovered in observational research that included over 6,000 participants.
In addition, a number of studies have shown that persons who have Hashimoto’s disease may benefit from taking selenium supplements.
According to the findings of one study, taking selenium supplements on a daily basis for a period of three months results in a reduction in thyroid antibodies. Those who suffered from Hashimoto’s disease saw improvements in both their mood and their overall well-being as a result of this treatment.
However, further study is required before selenium supplements may be suggested for those who have Hashimoto’s disease.
4. Inflammation is brought under control because selenium has anti-inflammatory characteristics, which may assist in bringing inflammation levels down in the body.
5. Improves heart health Selenium has been shown to have beneficial effects on heart health, including lowering blood pressure and reducing inflammation in the arteries. This may help to minimize the chance of developing heart disease.
As low selenium levels have been related to an increased risk of heart disease, it is possible that eating foods that are high in selenium may help keep your heart healthy.
An increase of 50% in blood selenium levels was related to a 24% decrease in the risk of developing cardiovascular disease, according to a meta-analysis of 25 observational studies.
Additionally, it has been shown to reduce inflammatory indicators in the body, which is significant since inflammation is one of the primary risk factors for cardiovascular disease.
For instance, taking selenium supplements was shown to lower levels of the inflammatory marker C-reactive protein in a meta-analysis of 16 controlled trials that included almost 433,000 persons with heart disease (CRP).
In addition to this, it led to an increase in the levels of the potent antioxidant glutathione peroxidase.
This suggests that selenium may help reduce the chance of developing heart disease by lowering the levels of inflammation and oxidative stress in the body. Atherosclerosis, often known as the accumulation of plaque in the arteries, has been linked to both oxidative stress and inflammation.
The development of atherosclerosis may result in serious health complications such as coronary disease, heart attack, and stroke.
6. Increases Sperm Motility and Egg Quality Selenium has been shown to boost fertility in both men and women. It does this by enhancing the quality of egg and sperm.
7. Selenium has been demonstrated to boost cognitive function and may assist to guard against age-related cognitive decline. This benefit of selenium comes from its ability to prevent cognitive decline.
In a word, selenium is a powerful mineral that the body needs in order to perform its activities properly.
It aids in preventing oxidative stress from harming your body and is crucial for the proper operation of your thyroid and metabolism.
Additionally, selenium could improve your immune system, stop mental decline associated with age, and even lower your risk of developing heart disease.
From oysters and mushrooms to Brazil nuts and Brazil nuts, a variety of foods contain this specific vitamin.
Increasing the amount of selenium you get via food is one of the finest things you can do for your health.