A Trace Mineral With Many Important Funtions
(The Sun/SunViva/HealthyLiving/Wednesday, June 20, 2001 /pg9)
Selenium is a trace mineral that is required by our body in very small amounts. Yet without it, we would be at risk of heart disease and cancer.
Selenium is found in foods such as, Brazil nuts, walnuts, organ meats, seafood, brewer's yeast, wheat germ and vegetables such as broccoli, mushrooms, cabbage, onions and garlic. If these foods are part of your diet, you can be assured that you are not missing out on the benefits of selenium.
Why do we need selenium?
Selenium is a vital mineral that helps protect our cells from the damaging effects of free radicals. It is essential for the formation of an important antioxidant enzyme called glutathione peroxidase, and is synergistically a nutritional partner of vitamin E.
It is also important for the immune system by stimulating the lymphocytes to produce more antibodies and phagocytes to eat up foreign and harmful invaders such as bacteria and viruses. It plays a vital role in the synthesis of the active thyroid hormone in the thyroid gland.
What are the benefits of selenium?
Lowers heart disease
Selenium lowers the risk of heart disease by preventing blood platelets from sticking together, thus reducing the incidence of heart attacks and stroke.
Flushes heavy metals
Together with glutathione peroxidase, selenium acts by binding with toxic heavy metals such as mercury, lead and cadmium through a process called chelation and flushing them out of the body through urine.
Cancer-prevention
Selenium may help to prevent cancer. Studies done worldwide have shown that people living in countries with the highest concentration of selenium in food, water and soil have the lowest rates of cancers.
Boosts immunity
Selenium helps to strengthen the immune system. It could be touted as a powerful weapon in the fight against AIDS, which is caused by the HIV virus. The virus also causes a depletion of selenium in the body, and the depleted level of selenium switches the virus into a high rate of replication causing full-blown AIDS.
Protects against cataracts
Selenium may help to protect the eye against free radical damage, which is a root cause of cataracts.
Relieves rheumatoid arthritis
As for rheumatoid arthritis, selenium helps to fight the free radicals that promote inflammation and degrade cartilage and collagen in joints.
How much selenium do I need?
For men and women above the age of 19, the recommended dietary allowance is 55mcg. The requirements may increase to 60mcg and 70mcg respectively for pregnant women and women who are lactating.
Do note that the recommended dietary allowance provides the minimal level of essential nutrients to prevent deficiency diseases as well as to act as a guideline for the average population group. The adult daily supplement range is usually between 100-200mcg.
What happens if I take too much selenium?
When taking supplements, it is best to stick to the recommended guidelines, unless of course you are under the orders of a doctor. Excessively high dosage of selenium - exceeding 1000mcg per day - for a continuous period could lead to toxicity.
The early signs of selenium toxicity include fatigue, irritability and dry hair. Prolonged exposure to selenium could lead to garlic breath, dry skin and hair, brittle nails, nausea, vomiting and diminished sensations or paralysis.
What are the signs of selenium deficiency?
Your body could be experiencing severe muscle pain and wasting of muscles. In serious cases, you may not be able to walk.
You may also encounter heart problems. Selenium deficiency is linked to Keshan Disease, resulting in enlarged heart and heart failure.
Why are you not getting enough selenium?
Low selenium content in foods
The amount of selenium in plant foods depends on the content of selenium in the soil. Low selenium content in the soil causes low selenium content in the plants, thus eating those plants would not provide the recommended level of selenium needed by the body.
Parenteral nutrition
People whose digestive systems are not functioning and are on total parenteral nutrition, in which nutrients are fed through the intravenous line.
Absorption disorder
Those with gastrointestinal problems could be lacking in selenium due to the intestines' inability to absorb the mineral.
If you think your diet is not providing you with sufficient amounts of selenium, consult your pharmacist or doctor on the usage of selenium supplements. Don't deprive your body of the health benefits selenium can provide.
Source: www.nutriplus.com.my
