Contents:
- Medical Video: 5 Science-Based Health Benefits of Selenium
- The function of selenium and the effect of selenium deficiency
- 1. Helps 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 is needed by the body?
Medical Video: 5 Science-Based Health Benefits of Selenium
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 quite a lot in skeletal muscle. However, you can also get these minerals from a variety of foods.
The function of selenium and the effect of selenium deficiency
The function of selenium for the body is closely related to the effect if it lacks these minerals, especially can prevent the occurrence of several diseases. The following functions and effects when the body lacks selenium.
1. Helps cognitive function of the brain
The body uses selenium to make an enzyme called selenoprotein, including glutathione peroxidases as an antioxidant. The molecule in the enzyme prevents cell damage by converting chemicals such as hydrogen peroxide into harmless substances such as water.
When this mineral lacks in the body, of course antioxidant activity that protects cells is also disrupted, such as cognitive decline in the brain or mentally as we age.
2. Helps the immune system
Reporting from Healthline, the drug and food regulatory agency in the United States, the FDA, concluded in 2003 that consuming selenium can reduce the risk of certain cancers forming, too prevent HIV from developing into AIDS.
This is in accordance with research conducted by the Linus Pauling Institute. There is not 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 others found the effects of selenium with HIV development.
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 indeed very important for humans, there is not much evidence to support this statement.
3. Important for thyroid hormone metabolism and DNA synthesis
Many studies have shown that women who have a higher selenium level reduce their risk of thyroid problems. However, this has not been proven in men. In addition, DNA repair done by selenium prevents prostate cancer from occurring in men.
According to some studies, lack of selenium can cause a higher risk of prostate cancer. One study found that people who consumed higher amounts of selenium, amounting to 159 mcg a day, had a lower risk than those who had 86 mcg of this mineral.
The use of supplemental supplements in people with low selenium levels can reduce the risk of prostate cancer. However, one study from the National Cancer Institute (NCI) found that for men with high selenium levels, supplements only increased the chances of prostate cancer. So, you must be careful about taking any vitamin and mineral supplements.
Other studies also link selenium levels with 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 number of selenium in plants also depends on the level of selenium in the soil and the water where the plant grows. The following are food samples containing selenium.
- Brazil nut
- Shrimp
- Crab
- Salmon
- Brown rice
- Egg
- Chicken
- Garlic
- Spinach
- Shitake mushrooms
How much selenium is needed by the body?
According to the Nutrition Adequacy Rate (AKG) of the Ministry of Health, children under three years of age need 5 to 17 mcg (micrograms) of selenium per day. Children aged four to 12 years need 20 mcg of selenium per day.
Whereas men and women need 30 mcg selenium per day. If you are pregnant, your daily selenium needs are increased to 35 mcg. Then, nursing mothers need 45 mcg of selenium per day.
Be careful, you should not consume selenium more than 400 mcg because it can cause poisoning. Symptoms of the appearance of selenium poisoning or selenosis are hair loss, abdominal pain, white spots appearing nails, and can cause tissue damage.
For this reason, if you want to take supplements to increase the content of selenium you should consult with your doctor first.
