Selenium is an essential mineral which help to prevent cellular damage and maintain cardiovascular health. It is mainly found in the liver and kidneys and to a lesser extent, in the blood, lungs and heart. It is potent antioxidant which helps to prevent tissue damage due to oxidative stress caused by free radicals. Dietary foods mainly contains organic selenium compound that can be easily absorbed and readily available to the areas in the body were they are needed. Water contains inorganic sodium selenate and sodium selenite which are also easily absorbed in the digestive tract. Selenium which is present in the body is in the form of selenocysteine which is required for the functions of several proteins.

Selenium helps to maintain plasma glutathione levels, neutrophils and may help in lipid and glucose metabolism. The requirement for selenium increases with age and growth processes. For pregnant women the requirement of selenium also increases.

Tuna, whole wheat bread, hams, eggs, oatmeal, grains and nuts are good sources of selenium. Selenium is generally destroyed when foods are boiled or processed. Selenium deficiency may lead to altered thyroid hormone metabolism.

Selenium benefits

Selenium play a crucial role in producing antioxidant enzymes which help to prevent cell damage caused due to free radicals.

• Joint health:  It is a potent antioxidant which helps to relieve symptoms of arthritis such as, pain, stiffness and swelling.
• Heart health and anticarciogen: It also helps to maintain cardiovascular health by avoiding the oxidation of LDL-cholesterol and thereby help prevent coronary heart disease and other types of heart diseases. It is required for transmitting nerve impulses and maintaining a regular heartbeat. Selenium is an excellent naturally occurring anticarciogen which can provide protection against the development of some cancers.
• Enhance antibody production: Selenium also helps to stimulate the production of antibodies which help to fight against invading pathogens, microbes, viruses and infections.
• Essential selenium enzymes: Enzymes rich in selenium facilitate detoxification of carcinogens. Selenium not only assists in fat and glucose metabolism but also enhance the production of neutrophils in the body. It has proved to be beneficial in preventing degenerative conditions such as neurological diseases, inflammatory diseases and aging. It promotes antioxidant activity in the body through selenium dependent enzyme known as glutathione peroxide.
• Breast cancer and depression: Adequate selenium levels in women can reduce the risk of breast cancer. It helps to fight free radicals more efficiently by regenerating vitamin E and vitamin C. Selenium supplementation also help improve symptoms related to depressions such as confusion, anxiety, mental fatigue and depressed mental state.
• Juvenile Epilepsy and cardiomyopathy: It is very beneficial for children as it help to reduce the risk of epilepsy fits. Selenium also reduces the risk of juvenile heart complications such cardiomyopathy and chondrodystrophy.
• Regulate metabolic activity: It also helps to regulate vital metabolic processes such as glycolysis, fatty acid synthesis and gluconeogenesis.
• Regulate glucose and thyroid function: Selenium also enhances glucose uptake and control the pentose phosphate pathway. Some proteins contain selenium (selenoproteins) which boost the immune system and help regulate thyroid function. Selenium is known to maintain thyroid health and help prevent goiter or thyroid disease.
• Improve fertility and prostate health: Selenium improves the production of sperm and sperm movement thus helps to boost fertility especially among men. Selenium helps to reduce the risk of prostate cancer among men.
• Healthy vision: It also prevents age related disorder such as macular degeneration by maintaining healthy vision which is needed for regular activities such as reading and writing.
• Skin care: It promotes healthy skin tone and prevents acne by eliminating toxins that are caused due to free radicals.
• Prevent allergic reactions: It can be useful for preventing allergic reactions and some rare diseases such as bird flu which can a cause an epidemic.
• Heart health: It reduces the accumulation of plaque inside the arteries which can lead to atherosclerosis. Atherosclerosis is one of the major factors that can lead to heart attack or heart failure.
• Diabetes related complications: It also help to prevent complications which are associated with diabetes such as cataracts, neuropathy and retinopathy. It facilitates the activation of key proteins which are involved in the insulin signal cascade.

Selenium foods

Selenium is a potent antioxidant mineral which helps to prevent cellular damage caused due to oxidative stress and also promotes healthy immune system. Grains, nut and seed which are grown in selenium rich soil provide adequate quantity of selenium in the body. Generally, selenium content in the food depends on the protein content in that food. Diet rich in selenium can help to prevent cardiovascular and joint related complications. Foods which are rich in selenium are listed below:-

Selenium food sources

• Nuts, Brazil nuts, mixed nut, oil roasted and dried peanuts.
• Tuna, hams, eggs, oatmeal, beef and chicken.
• Whole wheat bread, white bread and flour based products.
• Cottage cheese, cheddar cheese, milk.
• Macaroni, spaghetti and noodles.
• Mollusks, oyster, fish, swordfish.
• Braunschweiger, herring, pork.
• Oat bran, Pork, fresh, backribs, separable lean and fat, cooked, roasted.
• Garlic, onions, mushroom, broccoli, tomatoes, radishes
• Brewer's yeast and wheat germ
• Egg, white, dried, flakes, glucose reduced
• Bacon, lamb, red grapes, mushrooms and sesame seeds.
• alfalfa, burdock root, catnip, fennel seed

Selenium deficiency

Selenium is a vital antioxidant mineral which maintains cardiovascular health and helps to boost the immune system. Selenium deficiency is usually caused due to malabsorption or gastrointestinal infections which may decrease the absorption of selenium. Heavy consumption of alcohol or cigarette smoking can also affect the absorption of selenium. Certain drugs and high dose steroid therapy can result in selenium depletion or deficiency.

• Atherosclerosis: Deficiency of selenium can lead to atherosclerosis which is caused due to the buildup of fatty deposits inside the arteries. It is one of the major risk factor that leads to coronary heart diseases (CHD) and other cardiovascular diseases (CVD).
• Impaired immune system: Deficiency of selenium can affect the production of immune system cells and makes the body more vulnerable to infections and stress.
• Joint conditions: The risk of arthritis, osteoporosis, and rheumatoid arthritis also increases due to selenium deficiency. Muscle pain and weakness, cardiomyopathy, and a loss of pigmentation are some conditions which are associated with selenium deficiency. The requirement for selenium generally increases with age and growth processes.
• Kashin Beck disease: Selenium deficiency can be responsible for Kashin Beck disease, a severe joint disability which generally leads to stunted growth, joint deformity and deterioration of bone and joint tissue.
• Elevate blood pressure:  Lack of selenium content in the body can elevate blood pressure which can increase the risk of massive cardiac arrest or a heart attack.
• Keshan disease:  Selenium deficient children are at a greater risk of suffering from Keshan disease which results in enlarged heart and impaired heart functions.
• Impaired thyroid functions: Deficiency of selenium can affect the normal thyroid function and may eventually lead to hypothyroidism. Iodine levels in the body are also affected due to selenium deficiency which can lead to goiter.
• Cancer: Prolong selenium deficiency increases the risk of gastrointestinal, esophageal, lung, and prostate cancer.
• Impaired metabolic processes: Inadequate selenium levels in the body can affect pentose phosphate pathway and other vital metabolic processes.
• Autoimmune diseases: Selenium deficiency also triggers several different autoimmune diseases. It also increases the risk of neurological cretinism and myxeddematous cretivism which leads to mental retardation in children. In very severe cases selenium deficiency can even lead to death.

Selenium deficiency symptoms

Selenium is an essential mineral which is required for maintaining heart health and for regulating thyroid hormones. Selenium deficiency is usually caused due to inadequate absorption or gastrointestinal infections which may decrease the absorption of selenium. Common symptoms which are associated with selenium deficiency include:

• Fatigue
• Nausea
• Mental fatigue
• Hyperthyroidism
• Reproductive disorders
• Depression
• Anxiety
• Obesity
• Anemia
• Reduced ability to perform physical work
• Goiter

Selenium toxicity

Selenium is essential for various metabolic processes and prevents cellular damage which is caused due to free radicals. But overdose of selenium can cause irreparable damage to the body. The recommended daily allowance for selenium is 55 mcg per day. Selenium overdose can lead to toxicity or poisoning in the body. In severe cases it may increase the risk of skin cancer and type 2 diabetes. Common symptoms which are associated with selenium overdose include rash, hives, heavy breathing, swelling and wheezing.

Selenium overdose symptoms

• Discolored skin
• Liver damage
• Loss of hair
• Nervousness
• Depression
• Nausea
• Vomiting
• Fatigue
• Muscle tenderness
• Cardiac arrest

Selenium supplements

Selenium supplements are known to reduce the risk of cancer by detoxifying carcinogens. Adequate supplementation of selenium can reduce the risk of colon, prostate, lung, liver, and esophageal cancers. These supplements also help to maintain normal blood pressure and prevent the accumulation of fatty deposits inside coronary arteries.  Selenium supplements possess powerful antioxidant properties which help to fight free radicals that cause cellular damage. The oxidative stress caused due to free radicals release harmful toxins, which clogs the skin pores.

The requirement for selenium generally increases with age and growth processes. These mineral supplements also help to suppress appetite and carbohydrate cravings, which lead to lean muscle mass. Selenium supplements also help to reduce the risk of prostate cancer in men. Selenium supplements also enhance thyroid functions and help to prevent hypothyroidism. These supplements play a crucial role in boosting immunity and enhance the production of immune system cells. It also helps to improve fertility, especially in men.

Selenium vitamins

Selenium is an essential trace element which can interact with other vitamins to provide added health benefits. Both aid in the production of enzymes that help combat cancer-causing free radicals. Selenium mostly interacts with vitamin E.

• Selenium and vitamin E

Selenium along with vitamin E helps to protect cell membranes against oxidative stress caused due to free radicals. Both of them help to neutralize free radicals that produce certain carcinogens. Selenium and vitamin E selenium supports skin health by improving elasticity of the skin by eliminating free radicals that can deteriorate skin collagen. They also help to prevent age related problems such as Alzheimer and also maintain cardiovascular health. Several studies have indicated that Selenium and vitamin E may help to reduce the risk of prostate cancer.