What foods are rich in selenium?

Selenium is a mineral that is found primarily in soil and, in small amounts, in seawater. It was discovered at the beginning of the 19th century and named after the Greek name of the moon by the Swedish chemist and mineralogist Jens Berzelius. For a long time, selenium was considered a poison, but in the 60s of the last century, scientists identified a direct relationship between selenium deficiency and the occurrence of cardiomyopathy. Today, this trace element is used to prevent heart disease and reduce the risk of tumor development. It is recognized as an important participant in antioxidant processes and a regulator of the endocrine system. Selenium is called the microelement of longevity.

Foods high in selenium: table

Selenium is found in a wide variety of plant and animal products. First of all, these are grain crops, cereals: sprouted wheat grains, bran, they contain about 80 mcg per 100 g of bran; buckwheat and oatmeal, which contain approximately 10-15 mcg. A lot of selenium is found in seafood: shrimp, squid and fish, approximately 40-50 mcg. A large amount is found in offal, mainly in the liver of various animals. In turkey liver - up to 70 mcg, in pork and chicken liver - from 40 to 50 mcg, in beef liver - 40 mcg. One egg contains 30 mcg of selenium.

Biological characteristics and selenium deficiency

Selenium is an integral part of enzymes designed to protect the nuclear and protein-synthesizing material of the cell. It helps vitamin E exhibit its antioxidant properties. Selenium is found in muscle proteins, including the myocardium. This is why the consequences of Se deficiency are:

• weakened immunity;
• problems with sexual function and infertility;
• myocardiostrophy and other heart diseases;
• decreased body resistance to carcinogens;
• weakening of the ability to resist free radicals:
• decreased liver function;
• high cholesterol;
• malignant neoplasms.

Selenium is a substance that inhibits the aging of the body or is a geroprotector.

It has an antagonistic relationship with arsenic and mercury. Se is better absorbed together with vitamin E.

Scientists have identified a relationship between Se deficiency and breast, colon, prostate and stomach cancer.

In Russia, Se deficiency occurs in almost all regions. The consequence of this is the high incidence of diseases in selenium-deficient areas.

The element is also scarce in Central and Northern Europe, New Zealand and China. Chinese scientists have discovered an association with heart failure (Keshan disease) in mothers and children with Se deficiency.

The disease is characterized by high mortality. In Sweden and Finland, the issue of microelement deficiency was resolved by introducing fertilizers containing it into the soil.

Benefits of selenium

This microelement is invaluable for human health. It has high antioxidant properties, which determines its anticancer effect. Selenium reduces the risk of developing lung, liver and prostate cancer. It helps the immune system fight bacteria and viruses by producing interferon. Plays a big role in the prevention of heart diseases, strengthens blood vessels, regulates the functioning of the nervous and endocrine systems, and improves metabolism. Promotes the absorption of iodine, thus normalizing the functioning of the thyroid gland. Selenium affects the condition of hair, nails and skin. It is very important for infants, especially boys, and must be replenished through nutrition if children do not receive this micronutrient through mother's milk.

Why is selenium important for the body?

1. Powerful antioxidant.

The element Selenium is a substance that can prevent free radicals (whose molecules have destructive activity) from damaging the cellular structure of our body. Radical cells are formed as a result of metabolism, but an unhealthy lifestyle (smoking, alcohol, stress) causes their excess and poisoning of the body.

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2. Strong immunomodulator.

Selenium can greatly enhance a person's defenses. With a normal amount of this substance, the risk of endocrine disorders in the body is reduced by 77%. The overall incidence rate is reduced by almost 50%. The lunar element is able to protect against excess ultraviolet radiation, viral and bacterial infections, it successfully neutralizes the effects of chemicals that cause allergic reactions.

3. Hormone synthesizer.

The mineral is actively involved in the production of hormones of the pancreas and thyroid glands. Its correct use helps to increase the overall tone of the body.

Shortage

If a person receives less than 5 mcg per day from food, a selenium deficiency may develop.

It is characterized

• decreased performance,
• endurance,
• visual acuity,
• weakening of the immune system,
• fatigue,
• muscle pain.

With chronic deficiency, the following may develop:

• Kashan's disease
• arthritis,
• asthma,
• atherosclerosis and hypertension,
• hormonal disorders.

A lack of selenium can be indicated by excess weight, which is difficult to lose. Deficiency may be due to impaired absorption. First of all, excessive consumption of flour products and sweets, as well as various canned foods, interferes with the absorption of selenium. It is also poorly absorbed in diseases of the gastrointestinal tract.

Deficiency and excess

Selenium deficiency occurs with low consumption of foods containing valuable microelements (below 5 mcg/day). The main reason for the lack of substance is an unbalanced diet, where fast carbohydrates predominate. The wrong menu includes sweets and chocolate, carbonated drinks and juice packs, baked goods and sugar. The danger of a high-carbohydrate diet is that it prevents the body from absorbing selenium.

According to the concept of proper nutrition, the diet should not contain the harmful foods listed above. They not only neutralize selenium, but also disrupt the functioning of all vital systems.

A deficiency of a valuable microelement can be recognized by the following signs:

• physical weakness, fatigue;
• sleep disturbance;
• Bad mood;
• thinning of the skin, slower regenerative function, skin susceptibility to rashes and irritation;
• frequent colds due to decreased immunity;
• problems in the sexual sphere (both men and women), difficulties with conception;
• eating disorders;
• allergic reactions;
• blurred vision, increased eye fatigue.

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Do not ignore the alarming symptoms of mineral deficiency. If they occur, you should consult a doctor for a series of studies. Selenium deficiency can provoke the development of the following pathologies:

• changes in blood composition, anemia;
• weakening of thyroid function;
• heart diseases;
• oncology;
• metabolic disorders, resulting in excess weight.

Neglected cases result in an autoimmune disease of the thyroid gland - Hashimoto's disease. With this pathology, the body produces cells that attack the thyroid gland.

An excess of selenium in the body is considered no less dangerous. Although it is almost impossible to accumulate a large amount of a chemical element by consuming food due to the unrealistic volume.

However, there are many dietary supplements on the market that contain compounds enriched with selenium. If used incorrectly, overdose is possible. It is also possible to get an excess due to the daily consumption of exotic products over a long period.

You can recognize an overdose of a mineral by the following signs:

• deterioration in appearance (hair loss, dry skin, splitting of nail plates);
• sudden mood swings (from depression to aggression);
• problems with respiratory function;
• stool disorder.

A systemic excess of a microelement can result in liver or kidney damage.

Selenium-rich foods

Selenium during pregnancy

Selenium is of particular importance for women's health. First of all, it improves the reproductive functions of the body: promotes conception, affects the development of the egg and fetus, reduces the likelihood of miscarriage and the risk of developing toxicosis. In addition, it affects the emotional state of the pregnant woman. It is very important to accumulate the element during pregnancy so that the fetus receives a sufficient amount of selenium in the womb. If selenium deficiency occurs in pregnant women, premature placental abruption may occur and the risk of difficult childbirth increases. When the content is normalized, the general physical and emotional state improves and mood improves. Thus, the importance of selenium for the human body cannot be overestimated. Diversify your menu with seafood and vegetables, and selenium will take care of your health, beauty and longevity.

Daily requirement

Scientists have calculated the daily requirement of selenium. It is determined by the range: from 70 to 120 mcg. Recommended levels vary depending on age and gender.

1. The microelement indicator for newborns is 10 mcg.
2. The norm for pregnant women is 65 mcg.
3. Breastfeeding women require 75 mcg.

Representatives of both sexes especially need the mineral during childbearing years. The trace element plays an important role in adolescent puberty. Those who are preparing to become parents need to take care in advance to enrich the body with a natural antioxidant. It is involved in the process of fetal conception and its further development. You can replenish your intensively consumed reserves with food or special supplements.

Daily norm, deficiency and excess of selenium

The average daily intake of Se is 50-110 mcg. The physiological need for this microelement depends on gender, age, and lifestyle. Thus, for people who engage in heavy physical labor, it increases by 1.5-2 times, and for HIV-infected people - by almost 4000%. Children require 10 to 50 mcg Se per day.

Selenium deficiency develops if the body receives less than 5 mcg per day for a long time. Its main symptoms are:

• fatigue, deterioration of physical endurance and mental performance;
• decreased immunity, manifested by frequent colds;
• long healing of cuts and scratches;
• blurred vision;
• fragility of hair and nail plates;
• the appearance of skin diseases - dermatitis, eczema;
• causeless weight gain.

A long-term deficiency of selenium can provoke the development of pathologies of the thyroid gland, coronary heart disease, hypertension, atherosclerosis, rheumatoid arthritis, and cancer. Most often, the cause of deficiency is the abuse of sugary waters, desserts, and fast food. Such foods contain large amounts of fast carbohydrates, which contribute to the destruction of minerals.

Vitamins, pharmaceutical preparations containing selenium

To treat severe deficiency, doctors prescribe vitamins with selenium and dietary supplements, covering up to 100% of the daily dose. If the body receives it in sufficient quantities from food, it is recommended to choose drugs that contain no more than 30-50 mcg of the substance.

The best vitamins with selenium:

1. Alphabet. Multivitamin complex. Available in tablet form. This brand produces special forms for children, teenagers, pregnant women, the elderly, etc.
2. Selenium active. Contains an artificially developed organic form of Se - Selexen (50 mcg in 1 tablet). The drug also contains vitamin C.
3. Complivit. Provides the body with a full daily dose of selenium (70 mcg), therefore it is used for deficiency conditions.
4. Multi-tabs. Suitable for prevention in cases of low Se content in food. The microelement content is 50 mcg in 1 tablet.
5. Centrum. Recommended for both adults and children over 10 years old. 1 tablet contains 30 mcg of substance.

When choosing medications, preference should be given to those that contain vitamins A, C and E - they contribute to the complete absorption of the mineral.