Selenium – Radical Scavenger With A Complex Effect

The mineral selenium plays an important and complicated role in maintaining our bodily functions. It acts in many different enzymes, which is why a deficiency triggers very different symptoms.

On the other hand, it is a toxic substance that must not be overdosed. However, as part of a normal diet for healthy people, there is usually no over- or under-supply.

Structure And Benefits Of Selenium

Selenium is a so-called semimetal that occurs in many different organic and inorganic compounds. Its bioavailability to humans varies depending on how it is bound. It is usually absorbed organically and can therefore be easily absorbed by the body.There are a total of six isotopes, of which 82Se is the only naturally occurring radioactive isotope and also has an extremely long half-life.In nature, selenium is a component of plants, animals and fungi. In the first two, the exact proportion depends on the supply from the soil. If this is very low in selenium, correspondingly low-selenium vegetation will develop and deficiency symptoms can occur in people and farm animals in such an area.

Naturally, some yeasts in particular accumulate large quantities and are therefore used as a component of livestock feed. Dairy cattle and poultry in particular are fed compounds of the mineral to improve their performance.In the body, the mineral represents an essential trace element due to its important function in many enzymes that cannot be synthesized itself. It also counteracts oxidative stress, protecting your cells from the harmful effects of oxygen radicals.Although different sources state different amounts as the daily requirement, this still cannot be determined with certainty for humans. Amounts of 0.06-0.07 mg per day are occasionally given for adults (source: DGE).

Deficiency Symptoms And Risk Groups 

Selenium deficiency symptoms are not easy to recognize because they affect many different bodily functions and can be very individual. They also include very non-specific symptoms such as fatigue and flaky skin.The more specific deficiency symptoms include nail changes and myopathies muscle diseases, as well as other functional and structural damage to the bones and muscles, as well as anemia. Cardiac arrhythmias, liver diseases and – in children – growth disorders can also occur. It is also suspected to have links to some cancers, both positive and negative.

Although a healthy diet provides enough selenium for your body, it's possible that you belong to a risk group that still suffers from a deficiency. This can happen if you have been artificially fed or are vegan - however, a vegetarian diet with sufficient animal products is considered unproblematic.There are also a number of specific diseases that lead to reduced absorption by the body. There are also other factors that interfere with the absorption of various nutrients, for example if you suffer from alcoholism, prolonged diarrhea, bulimia, drug abuse and prolonged bleeding.

Which Foods Contain A Lot Of Selenium?

The best supply of selenium comes from animal foods such as fish, meat and eggs. In addition, various mushrooms, legumes,beans, peas as well as nuts and seeds are possible suppliers.You usually don't need an artificial preparation. Also, since overdosing can be toxic, you should only take these supplements if a doctor has diagnosed a deficiency.

Which Foods Contain A Lot Of Selenium?

The best supply of selenium comes from animal foods such as fish, meat and eggs. In addition, various mushrooms, legumes,beans, peas as well as nuts and seeds are possible suppliers.