Selenium is one of the rare minerals that the body needs in small amounts, but it plays a vital role in many essential functions. Although the body does not require large quantities of selenium, its deficiency or excess can cause health problems. In this article, we will learn about the importance of selenium for human health, its dietary sources, its various benefits, and the symptoms of its deficiency or excess.
What is Selenium?
Selenium is a mineral naturally found in the soil and is part of some foods. It acts as a powerful antioxidant and is essential for various body functions, such as regulating the thyroid gland and supporting the immune system.
Benefits of Selenium for the Body
- Supports the Immune System
Selenium plays a significant role in strengthening the immune system by helping fight infections and viruses. It also contributes to improving the body’s immune response by activating defense cells. - Antioxidant
Selenium functions as a strong antioxidant, meaning it protects cells from damage caused by free radicals. This effect helps reduce the risk of chronic diseases such as heart disease and cancer. - Thyroid Health
Selenium plays a key role in producing thyroid hormones that regulate metabolism. Selenium deficiency can lead to thyroid disorders like hypothyroidism. - Enhances Mental Health
Some studies indicate that selenium may help improve mood and reduce symptoms of depression and anxiety. Its deficiency is sometimes linked to mood disorders. - Cancer Prevention
Selenium shows anti-cancer effects, as it is believed to help lower the risk of certain cancers such as prostate and lung cancer.
Dietary Sources of Selenium
Fortunately, selenium can be obtained from a variety of foods. Here are some selenium-rich sources:
- Brazilian nuts: Considered one of the richest sources of selenium.
- Fish and seafood: Such as tuna, salmon, and shellfish.
- Red meats and poultry: Contain good amounts of selenium.
- Eggs: Another excellent source of this mineral.
- Whole grains: Like rice and oats.
Symptoms of Selenium Deficiency
Selenium deficiency can lead to several health issues, including:
- Weak immune system and increased susceptibility to infections.
- Thyroid disorders such as hypothyroidism.
- Increased risk of chronic diseases like cancer and heart disease.
- Muscle weakness and persistent fatigue.
Risks of Excess Selenium
Despite its benefits, consuming excessive amounts of selenium can be harmful and cause side effects such as:
- Hair loss.
- Skin irritation.
- Metallic taste in the mouth.
- Digestive system disturbances.
Summary
Selenium is an essential mineral for overall body health but requires a delicate balance. Obtaining sufficient amounts from dietary sources helps enhance immune system and thyroid health, and reduce the risk of chronic diseases. Therefore, maintaining a balanced diet containing selenium is important to ensure good health.
