Il selenium it is a very important nutrient for our health; it's a essential mineral and, as such, it must be obtained through the diet.
Selenium is needed only in small amounts, but plays important roles in the metabolism and in thyroid function.
Let's find out the 7 major benefits of selenium for our health and the foods in which we can find it.
Index
Selenium: benefits
- POWERFUL ANTIOXIDANT: antioxidants are compounds within foods that prevent cell damage caused by free radicals; an excess of free radicals can lead to oxidative stress, which has been linked to chronic conditions and heart disease. Selenium works by reducing oxidative stress and protecting cells from oxidative stress.
- CANCER RISK REDUCTION: this mineral can help reduce the risk of some cancers; High blood levels of food selenium have been associated with a lower risk of breast, lung, colon and prostate cancer. Supplements, on the other hand, have been linked to fewer side effects for people undergoing radiation therapy.
- PROTECTION FROM HEART DISEASE: a diet rich in selenium can help keep the heart healthy; selenium can also lower inflammatory markers in the body, a major risk factor for heart disease.
- MENTAL DISEASE PREVENTION: Alzheimer's is a degenerative condition that causes memory loss and negatively affects thinking and behavior; oxidative stress is involved in the onset of neurological diseases such as Parkinson's, Alzheimer's and multiple sclerosis. Selenium can help improve memory, verbal fluency, and other mental functions in patients with mild cognitive impairment.
- HEALTH OF THE THYROID: thyroid tissue contains a greater amount of selenium than all other organs in the human body; this mineral plays an important role in the production of thyroid hormones. A healthy thyroid gland is essential because it regulates metabolism and controls growth and development.
- IMMUNE SYSTEM: the immune system keeps the body healthy by identifying and fighting potential threats such as bacteria and viruses; selenium reduces oxidative stress and inflammatory markers, improving immunity. A deficiency of selenium in the blood impairs the function of immune cells and can lead to a slower immune response.
- REDUCTION OF ASTHMA SYMPTOMS: asthma is a chronic disease affecting the airways; Thanks to selenium's ability to reduce inflammation, this mineral can help reduce asthma-related symptoms.
Where to find it?
Fortunately, many healthy foods are rich in this mineral:
- Oysters
- Brazil nuts
- Halibut
- Yellowfin tuna
- Eggs
- Sardine
- Sunflower seeds
- Chicken breast
The amount of this nutrient in plant foods varies greatly based on the selenium content of the soil in which they are grown.
Overdose
Consuming very high doses of selenium can be very dangerous; it is important to stay in the recommended amounts of 55 mcg per day and never exceed the tolerable limit of 400 mcg.
Signs of toxicity of high intake include:
- Dizziness
- Nausea
- Threw up
- Facial redness
- Tremors
- Muscular pains
Do you get enough of this mineral in your diet? Let us know in the comments and remember to follow us on our Telegram channel
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