Table of contents:
- Selenium function and selenium deficiency effects
- 1. Helping the cognitive function of the brain
- 2. Helps the immune system
- 3. Important for thyroid hormone metabolism and DNA synthesis
- How do you meet the needs of selenium?
- How much selenium does the body need?
Maybe you don't realize that your body needs minerals, one of which is selenium. This mineral can be produced by the body, but can also be obtained from food.
Selenium is a mineral that the body needs, such as vitamins and other minerals, namely calcium and iron, but in smaller amounts. The body naturally produces this mineral and can be found in abundance in skeletal muscle. However, you can also get this mineral from a variety of foods.
Selenium function and selenium deficiency effects
The function of selenium for the body is closely related to the effects of this mineral deficiency, especially to prevent several diseases. The following functions and effects if the body is deficient in selenium.
1. Helping the cognitive function of the brain
The body uses selenium to make enzymes called selenoproteins, including glutathione peroxidases as an antioxidant. The molecules in these enzymes prevent cell damage by converting chemicals such as hydrogen peroxide into harmless substances such as water.
If there is a deficiency of this mineral in the body, of course the antioxidant activity that protects cells is also disrupted, such as cognitive decline in the brain or mentality with age.
2. Helps the immune system
Reporting from Healthline, the food and drug regulatory agency in the United States, namely the FDA, in 2003 concluded that consuming selenium can reduce the risk of developing certain cancers, as well as preventing HIV from progressing to AIDS.
This is in accordance with research conducted by the Linus Pauling Institute. There isn't much research on the effects of selenium supplements in people with HIV. One study found that supplements helped reduce hospitalization rates among people with HIV and another found an effect selenium had on HIV progression.
In addition, several studies also reveal the possibility that selenium can reduce the risk of miscarriage and reduce the risk of babies with asthma. Although selenium is very important to humans, there is not much evidence to support this claim.
3. Important for thyroid hormone metabolism and DNA synthesis
Many studies have shown that women who have higher levels of selenium reduce their risk of thyroid problems. However, this has not been proven in men. In addition, the DNA repair performed by selenium prevents prostate cancer in men.
According to some studies, selenium deficiency can lead to a higher risk of prostate cancer. One study found that people who consumed higher amounts of selenium, at 159 mcg a day, had a lower risk than those who had 86 mcg of this mineral.
Use of additional supplements in people with low selenium levels may lower the risk of prostate cancer. However, one study from the National Cancer Institute (NCI) found that for men with already high levels of selenium, supplementing only increased the chance of prostate cancer. So, you should be careful about taking any vitamin and mineral supplements.
Other research has also linked selenium levels to lung cancer. In a study of more than 9,000 men and women in Finland, low selenium levels were associated with an increased risk of lung cancer.
How do you meet the needs of selenium?
Selenium is abundant in food. However, the amount of selenium in plants also depends on the levels of selenium in the soil and water where the plant is grown. The following are examples of foods that contain selenium.
- Brazil nut
- Shrimp
- Crab
- Salmon
- Brown rice
- Egg
- Chicken
- Garlic
- Spinach
- Shitake mushrooms
How much selenium does the body need?
According to the Ministry of Health's Nutritional Adequacy Ratio (RDA), children under the age of three need 5 to 17 mcg (micrograms) of selenium per day. Children ages four to 12 need 20 mcg of selenium per day.
Meanwhile, adult men and women need 30 mcg of selenium per day. If you are pregnant, increase your daily selenium needs to be 35 mcg. Then, breastfeeding mothers need 45 mcg of selenium per day.
Be careful, you shouldn't take more than 400 mcg of selenium because it can cause poisoning. Symptoms of selenium poisoning or selenosis include hair loss, abdominal pain, white spots on the nails, and can cause tissue damage.
For this reason, if you want to take supplements to increase the selenium content, you should first consult with your doctor.
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