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Protector of the body
You don’t need a lot of selenium, but it is still an essential part of your diet. Fortunately, most foods contain selenium, so you won’t be deficient so easily. Why is selenium so important?
The trace element selenium, also called selenium, has the same effect as an antioxidant. It prevents the formation of harmful substances in the body and thus protects the red blood cells and body cells. There is also evidence that selenium makes heavy metals that enter the body through contamination in food less toxic.
Selenium may also protect against the development of prostate cancer. It is also important for a good resistance, for the development of sperm cells, a proper functioning of the thyroid gland and for healthy hair.
Selenium is found in animal and plant products, both in organic and inorganic (simpler compounds) form. The organic form is better absorbed by the body. Selenium in organic form is also known as selenomethionine or selenocysteine. The inorganic form is also known as selenite or selenate.
Soil
Selenium is present in almost all foods. Through your food you get about 50 micrograms daily. In an animal product it is often linked to protein. How much selenium a vegetable product contains depends on the selenium content of the soil. Grains are richer in selenium than vegetables.
Furthermore, selenium is added to almost all animal feed. That is why it is also in meat. Organ meats in particular contain a lot of selenium, but you can also find it in fish and shellfish. With a snack you are already almost three times the daily recommended amount.
Shortage
This daily recommended amount is 50 micrograms per day for adults. There are indications that young men and women, pregnant women and teenage girls do not consume enough selenium. Blood tests are required to determine whether you actually have a selenium deficiency. With a long-term shortage of selenium you can suffer from a disturbance of the functioning of the heart muscle, muscle pain and muscle weakness.
Too many
Too much selenium makes your hair and nails brittle. Damage to the skin or teeth can also occur. In a severe case, you may even suffer from a nervous system disorder. Fortunately, it is almost impossible to get too much selenium through food. Supplements can lead to a surplus.
How much do you need?
The maximum safe dose for selenium is 300 micrograms per day for adults. This is comparable to 3 kilograms of rice or 2.5 kilograms of meat. An upper limit of 60 micrograms applies for children up to 3 years of age. The safe dose is an average value with a wide margin. A one-off or short-term exceedance is therefore not immediately dangerous.
The table below shows the recommended daily amount of selenium established by the Health Council.
Category/age | Micrograms per day |
---|---|
Men/boys | |
6 – 11 months | 15 |
12 years | 20 |
3 – 8 years | 25 |
9 – 13 years | 40 |
> 14 years | 60 |
Women/girls | |
6 – 11 months | 15 |
12 years | 20 |
3 – 8 years | 25 |
9 – 13 years | 40 |
> 14 years | 50 |
pregnant | 60 |
Breastfeeding | 60 |
Sources):