Selenium Benefits

Selenium is a non-metallic trace element that naturally occurs in the soil. The human body also contains about 13 - 20 milligram selenium. It is known to play a role in certain vital human functions and also provides certain benefits to humans, but only if consumed in small amounts. Selenium can turn toxic if consumed in large doses, or foods that are grown in extremely selenium-rich soil. We can consume selenium through dietary sources or supplements. Though relatively rare in healthy individuals, selenium deficiency can occur in patients with highly compromised intestinal system and immune system. But, first, let's get to know what role it plays in our body.

The Role of Selenium in Our Body
The major role of selenium in our body is to boost the immune system and activation of anti oxidant enzymes. These activities are vital for metabolism and body functions. It is concentrated in the kidneys, liver, muscles and the thyroid. Selenium is also known to fight against cancer cells. Natural killer cells are formed in the body with selenium intake which destroy any foreign bacteria entering our body.

Selenate and selenite are the inorganic forms of selenium. The gastrointestinal absorption of these inorganic forms in fraction, is less than 45% - 50%. Selenate is absorbed more as compared to selenite, but selenite has better retention properties. Selenium is eliminated through urine and small amounts of it is passed through feces.

Health Benefits of Selenium
The major health benefits of selenium include prevention of hardening of arteries. Selenium is known to aid pregnant women in healthy fetus development, it also helps to keep the skin looking young. The pancreas and its function is greatly benefited by the consumption of selenium. Semen production is significantly increased and can be attributed as a health benefit of selenium. Another vital nutritional benefit of selenium is increasing the ratio of HDL cholesterol to LDL cholesterol which is vital for a healthy heart. It also reduces the severity of cold sores and shingles, fights viral infections and helps relieve lupus symptoms. Cataracts and macular degeneration are known to be the leading causes of impaired vision or blindness in the elderly. Selenium may be useful in preventing the same. Thyroid hormone is vital for the functioning of every cell in the body, selenium aids in converting this hormone from a less active form (called T4) to its active form (known as T3).

Selenium's role in combating cancer has garnered a lot of attention recently. A five-year study conducted at the University of Arizona and the Cornell University showed that consumption of 200 mcg. of selenium daily resulted in 63% fewer prostate tumors, 58% fewer colorectal cancers, 46% fewer lung malignancies, and a 39% overall decrease in cancer deaths.

The health benefits of selenium supplements include making of antioxidants which fight against the free radicals that damage cells resulting in aging. Selenium benefits for hair have shown prevention of dandruff. Selenium compounds help to kill the fungus (Malassezia) present on the scalp, which sheds dry skin fragments. Some amount of selenium is also used in the anti-dandruff shampoos. Selenium benefits for skin include prevention of acne and skin cancer.

Dosage of Selenium
In the United States, average intake of selenium is ~ 70-100 mcg per day. And the requirement per day for healthy adults is 55 mcg. This might be confusing, so consult your doctor before deciding the exact dosage. Selenium should not be too little or too much as they can encourage the damage of free radicals. Though normal intake of selenium supplements is safe, and up to a certain extent is essential, intake of selenium supplements beyond the recommended quantity can lead to toxicity. The recommended dietary allowance of selenium in women and men is 55 mcg and 70 mcg respectively. Sometimes, when selenium is given in high doses, it may decrease the rate of the growth of tumors. In infants, the amount of selenium is usually 10 to 30 mcg per day. Recommendations vary for every nutrition and from person to person depending on his/her age and gender. One should always consult a doctor before consuming any dosage of selenium. Moreover, selenium supplements should not be given to children without the approval of a doctor.

Dietary Sources of Selenium
Foods that contain selenium include cereals (e.g. wheat, corn and rice), nuts (walnuts and Brazil nuts), legumes (soybeans), animal products (egg, chicken, beef, cheese), seafood (tuna). One of the richest food sources of selenium is Brazil nuts. A point to note here, with consumption of Brazil nuts, certain caution has to be exercised as the selenium intake may reach toxic levels. Fish, turkey and oats are also selenium-rich foods.

Selenium Side Effects
It is true that selenium is a toxic mineral and too much of its intake can be quite dangerous. Following are the side effects of selenium. You might notice that some of these effects may not appear serious, but they are signs of selenium toxicity. Get immediate medical attention if you notice any of these side effects on consumption of selenium.

• Nausea
• Vomiting
• Hair loss
• Fatigue
• Muscle tenderness
• Shakiness
• Irritability
• Weigh loss
• Garlic-like odor
• Redness on the face
• Cardiac arrest
• Metal-like taste in the mouth
• Hair and nail brittleness
• Abdominal pain
• Allergic reactions such as rashes, hives, wheezing, breathing difficulty or swelling of the mouth and throat.

Thanks to modern technology, natural selenium in a 100% organically bound supplement form, that is approved by the FDA, is available on the market. Make sure to consult a doctor before you opt for a supplement. After all, the greatest wealth is health!