How to know if my body needs selenium and what it is for

THE minerals and nutrients They are essential for their health benefits, and among them there is one that they take little account of: selenium. This is why the doubt arises: How do I know if my body needs it and what is it for?

Selenium is a trace element and the body needs it in small quantities to stay healthy.

What is selenium used for?

“Selenium helps the body produce special proteins, called antioxidant enzymes. These participate in the prevention of cell damage,” he summarizes. MedlinePlusthe United States National Library of Medicine.

Some research, they add, suggests that selenium may help with the following conditions:

• Prevent some cancers

• Protect the body from the toxic effects of heavy metals and other harmful substances

In any case, they clarify, further studies need to be carried out on the benefits of selenium in this sense. And they point out that taking a selenium supplement in addition to food sources is not currently recommended for these conditions.

In addition, selenium is important for reproductionTHE function of the thyroid glandTHE DNA production.

And to protect the body from infections and damage caused by free radicals, they point to another important source of health.

Many specialists also point out that the power of selenium could be related to this functions similar to vitamin E.

However it is always like this It is important to consult your doctor before making a health and nutrition decision, in order to provide the best diagnosis.

How Much Selenium Does My Body Need?

The daily amount of selenium that each person needs it depends on your age.

Average daily amounts, expressed in micrograms (mcg), are published by the US National Institutes of Health (NIH):

• Children up to 6 months of age: 15 mcg

• Children from 7 to 12 months: 20 mcg

• Children from 1 to 3 years: 20 mcg

• Children aged 4 to 8 years: 30 mcg

• Children aged 9 to 13 years: 40 mcg

• Adolescents aged 14 to 18: 55 mcg

• Adults aged 19 to 70: 55 mcg

• Adults 71 years of age and older: 55 mcg

• Pregnant women and adolescents: 60 mcg

• Breastfeeding women and adolescents: 70 mcg

What foods contain selenium?

Selenium can be found artificially synthesized in capsule form in health food stores.

However, it is possible to opt for a more natural alternative introduce foods containing selenium into your diet.

For example, the site Better with healthFrom ACElists some of the foods that contain the most selenium:

Meats, seafood and eggs

THE red meat, poultry, fish and seafood They are excellent sources of selenium

The following cuts are distinguished by their concentration:

• Lamb

• Liver

• Turkey

• Pig

• Chicken

Among seafood we can prefer:

• Tuna

• Sardine

• Salmon

• Shrimp

Eggs also provide an excellent amount of selenium to the body. And they usually are cheaper and easier to prepare than meats.

It is worth mentioning that even a person who opts for a vegetarian or vegan diet will be able to find foods that contain selenium of plant origin.

Peanuts

Dried fruit is a food rich in “good fats”, such as omega 3 and 6, high quality proteins and minerals.

Brazil nuts and pine nuts are plant sources of selenium. Consuming two chestnuts or two pine nuts a day will be enough to obtain the ideal dose of said mineral.

Seeds and cereals

Over time, seeds have been incorporated into our diet as foods with great health benefits.

In this case, the sunflower and chia seeds They offer a high supply of selenium. They can be consumed with salads or yogurt, to supplement nutritional needs.

When talking about cereals, we can highlight lentils, beans and peas such as foods rich in selenium.

Mushrooms

Mushrooms are one of the the best plant sources of minerals, vitamins and proteins. These are excellent foods to replace meat in a vegetarian or vegan diet.

Fruits rich in selenium

Fruit is also an excellent source of various vitamins and minerals. And if we think about selenium we should consume:

• Bananas and bananas

• Watermelon

• Kiwi

• Strawberries

• Avocado

• Grape

THE Diabetic patients should be careful about excessive fruit consumptionas they are rich in fructose (a type of natural sugar).

Drinks with selenium

Some drinks are also rich in minerals. He tenderANDcoffeemalt drinks, beer and the I came They appear as liquid sources of this mineral.

However, it is important to note that alcoholic beverages should always be consumed in moderation.