Selenium and zinc are both essential trace elements, which means they are minerals that you must obtain in small amounts through your diet. Selenium and zinc are vital to different biochemical processes, but they share some health benefits. Both can be toxic if you consume too much.
Selenium
Selenium plays an important role in the function of at least 25 different enzymes, according to the Linus Pauling Institute. Enzymes are proteins that increase the speed of chemical reactions. As part of that process, selenium contributes to many essential functions, such as antioxidant benefits, the regeneration of enzymes, activation of thyroid hormones and muscle metabolism. A lack of selenium does not usually cause symptoms of illness. The recommended daily allowance of selenium is 55 mcg/day for adults. High doses of selenium can become toxic, so you should not consume more than 400 mcg/day. Common symptoms of toxicity include hair and nail brittleness and loss, gastrointestinal problems, fatigue, skin rashes and the odor of garlic on your breath.
Zinc
Zinc is an element required for metabolism, reproduction and growth and development. Almost 100 enzymes in the body rely on zinc to facilitate chemical processes, according to the Linus Pauling Institute. Zinc stabilizes the structure of proteins, regulates some genes and affects cellular communication. Zinc deficiencies can impair growth and neurological development, increase susceptibility to infections, slow wound healing and cause severe diarrhea, lack of appetite and skin rashes. The recommended daily allowance for zinc is 8 to 12 mg/day for adults. Zinc can become toxic, so you should not consume more than 40 mg/day, according to the Office of Dietary Supplements. Abdominal pain, diarrhea, nausea and vomiting are possible signs of zinc toxicity.
Health Benefits
Selenium and zinc are essential for a healthy immune system, and obtaining enough of both in your diet may help reduce your risk of infections. Low levels of selenium and zinc are found in people diagnosed with HIV. Increasing selenium may increase resistance to the disease, however zinc has a different role. HIV needs zinc, so increasing zinc intake may cause the disease to progress more rapidly. Selenium may reduce the risk of prostate or liver cancer. Zinc is used to alleviate symptoms of the common cold.
Sources
Both minerals can be obtained through beef, crab meat and nuts. Zinc is found in other shellfish, while selenium is in salmon, tuna, cod and halibut. You'll also get selenium from chicken, turkey and rice, and zinc from beans, yogurt, milk and ready-to-eat cereals.
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