-: SELENIUM :-
SELENIUM – THE POWERFUL ANTIOXIDANT FOR IMMUNITY AND THYROID HEALTH…!!!
Selenium is a vital trace mineral known for its antioxidant properties and its essential role in maintaining overall health. It is crucial for thyroid function, immune system support, and DNA synthesis. Though required in small amounts, selenium significantly impacts metabolic processes and protects the body from cellular damage caused by free radicals.
Daily Requirements
Men
- Teens (9-18 years) – (40-55 mcg) per day.
- Men 18+ years – 55 mcg per day.
Women
- Pregnant women – 60 mcg per day.
- Breastfeeding Mother – 70 mcg per day.
Children
- Infant (0-12 months) :- (15-20 mcg) per day.
- Children (1-8 years) :- (20- 30 mcg) per day.
Function on different Organ
- Thyroid Gland
Details
Selenium is essential for the synthesis of thyroid hormones, particularly the conversion of thyroxine (T4) to the active triiodothyronine (T3).
It is a key component of the enzyme glutathione peroxidase, which protects thyroid tissue from free radical damage caused by metabolism. Adequate selenium levels also help lower the risk of conditions like Hashimoto’s thyroiditis and Graves’ disease.
- Immune System
Details
Selenium boosts the activity of T-cells and natural killer (NK) cells, crucial for fighting infections. It reduces inflammation by regulating the production of cytokines, helping manage autoimmune response.
- Heart Health
Details
Selenium, through its role in antioxidant enzymes, minimizes oxidative damage to heart tissues and blood vessels. By reducing inflammation and plaque buildup in arteries, selenium helps maintain cardiovascular health.
- Reproductive Health
Details
Selenium is essential for sperm development and motility, directly influencing male fertility. In females, selenium is vital for maintaining hormonal balance, promoting a healthy pregnancy, and preventing complications. Adequate selenium intake is also associated with a lower risk of pre-eclampsia and miscarriage.
- Skin
Details
Selenium supports collagen formation, promoting skin elasticity and speeding up the wound healing process.
- Hair
Details
Selenium helps to maintain a healthy scalp by reducing oxidative stress and supports the function of hair follicles, by encouraging stronger and healthier hair.
Symptoms incase of Deficiency
Selenium deficiency is uncommon but can lead to several health issues:-
- Keshan Disease: A rare condition causing heart muscle weakness.
- Kashin-Beck disease, a form of osteoarthritis.
- Hypothyroidism means low thyroid hormone levels, causing fatigue and weight gain.
- Weakened Immunity.
- Infertility.
- Hair Loss and Skin Problems such as brittle hair, dry skin, and slow wound healing.
- Cognitive Decline linked to poor memory and brain fog.
Diagnosis
- Serum Selenium Test
Details
Serum Selenium Test measures selenium levels in the blood.
- Plasma Glutathione Peroxidase Test
Details
This test Evaluates antioxidant enzyme activity.
Food Sources
Veg Sources
- Richest sources
- Brazil Nuts (1-2 nuts provide daily requirement).
- Whole Grains
- Brown rice.
- Oats.
- Whole wheat.
- Legumes
- Lentils.
- Beans.
- Chickpeas.
- Vegetables
- Spinach.
- Broccoli.
- Carrots.
- Mushrooms.
- Green peas.
- Potatoes.
- Seeds
- Sunflower seeds.
- Chia seeds.
- Fruits
- Banana.
Non-Veg Sources
- Fish
- Salmon.
- Sardines.
- Tuna.
- Other Seafood
- Oysters.
- Shrimp.
- Meats
- Chicken.
- Turkey.
- Beef.
- Lamb.
- Dairy Products
- Milk.
- Cheese.
- Yogurt.
- Other
- Eggs (Contain moderate amounts of selenium).
What if Overconsumption
Excess selenium can be toxic, a condition known as selenosis, with symptoms including:-
- Nausea and Vomiting.
- Hair Loss and Brittle Nails.
- Metallic Taste in Mouth.
- Fatigue.
- Skin Rashes and Irritation.
- Neurological Symptoms.
- Severe Cases can lead to kidney failure, heart problems, and even death in extreme cases.
Selenium may be a small mineral, but its impact on human health is profound. A diet rich in natural selenium sources ensures that this essential nutrient continues to safeguard health and well-being. Let selenium remind us that sometimes, the smallest elements make the biggest difference.
