Selenium is an essential mineral that you need only in small amounts. It plays an anti-oxidant role, which helps to prevent cell damage and may also reduce your risk of developing some chronic diseases. You can get selenium from foods and supplements. Most Americans get enough in their diets, however, so supplementation generally isn't necessary.
Recommended Dietary Allowance
For adolescents older than 14 and adults, the recommended dietary allowance for selenium is 55 mcg daily. The Linus Pauling Institute Micronutrient Information Center reports that pregnant women should increase their selenium intake to 60 mcg each day, and breastfeeding women should get at least 70 mcg. Meeting the RDA prevents deficiency and maximizes anti-oxidant activity.
Functions
Selenium is required to make selenoproteins, which are anti-oxidant enzymes. These anti-oxidants prevent cell damage from free radicals. Free radicals are natural byproducts of oxygen metabolism that may contribute to heart disease and some types of cancer, according to the National Institutes of Health. Proper selenium intake may help reduce your risk of developing heart disease and some types of cancer while also boosting your immune system. Selenium may also improve fertility, especially in men.
Sources
The amount of selenium in the soil where vegetables are grown and animals feed influences the amount of selenium in the foods you eat. Generally, however, cooked beef is a good source of selenium, as 3.5 oz. have 35 mcg. A similar serving of roasted turkey has 32 mcg of selenium, and 3 oz. of tuna provides 63 mcg. Enriched and fortified pastas and grains are also good sources of selenium.
Considerations
The average American gets about 100 mcg of selenium each day. A balanced, nutritious diet generally ensures an adequate supply, with no supplementation needed. Adults should not consume more than 400 mcg of selenium daily. In high amounts, selenium can be toxic. Symptoms of selenosis include hair loss, upset stomach, white blotchy nails, irritability and mild nerve damage.
Member Comments