Your body needs selenium and calcium to function properly. Calcium is vital for the formation of strong bones and teeth, muscle contraction, blood clotting, nerve function and metabolism. Selenium protects your body from free radicals, harmful substances that can lead to cardiovascular disease. It also strengthens the immune system and increases fertility in men. To prevent developing deficiencies, the Institute of Medicine's Food and Nutrition Board has set recommended dietary allowances, or RDA, for these nutrients.
Deficiencies
Not getting enough selenium from your diet can lead to myxedematous endemic cretinism, causing mental retardation. It can also lead to Keshin-Beck disease, which causes bone and joint problems. Selenium deficiency can lead to a weakened immune system and heart disease. Calcium deficiency can lead to rickets in children and osteoporosis in adults. These disorders causes the bones to become less dense and fragile.
Selenium Recommendations
The RDA of selenium is 55 mcg for people ages 14 and older, 40 mcg for children ages 9 to 13, 30 mcg for ages 4 to 8 and 20 mcg for ages 1 to 3. Pregnant women require 60 mcg per day, while breastfeeding mothers require 70 mcg. The RDA is 20 mcg for infants ages 7 to 12 months and 15 mcg for newborns up to age 6 months.
Calcium Recommendations
The RDA of calcium is 200 mg for newborns up to age 6 months, 260 mg for infants ages 7 to 12 months and 700 mg for children ages 1 to 3. The RDA is 1,000 mg for children ages 4 to 8, adults ages 19 to 50, men ages 51 to 70 and pregnant women. Children ages 9 to 18 require 1,300 mg, while women ages 51 to 70 require 1,200 mg of calcium daily.
Dietary Sources
Selenium naturally occurs in poultry, fish and shellfish. The U.S. Department of Agriculture lists lobster, crab, tuna, shrimp and salmon as top sources. Other foods are beef, liver, grains, eggs and nuts. Low-fat or nonfat milk, yogurt and cheese provide the best sources of calcium. The calcium in milk is more readily absorbed in your body than the calcium from non-dairy foods. Calcium also occurs in fish, green vegetables, bread, eggnog, orange juice and soy beverages.
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