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Selenium

Selenium is the essential mineral required by the human body;

Selenium is an essential trace mineral.

Selenium:

 

Selenium is a trace element, nutritionally essential for humans. Selenium is a constituent of more than two dozen selenoproteins (proteins containing Selenium) that play critical roles in DNA synthesis, thyroid hormone metabolism, reproduction, protection against infections, and oxidative damage. Selenium is present in the amino acid Selenocysteine found only in Selenoproteins.

 

Selenium and Thyroid hormones:

Deiodinases involved in the formation and usage of thyroid hormones (Thyroxine, Triiodothyronine) in the body are Selenoproteins. This is how Selenium is required for thyroid hormone metabolism.

 

Selenium and Reactive Oxygen Species:

Another Selenoprotein is called Glutathione Peroxidase.

Glutathione peroxidase (GPx) is the general name of an enzyme family with peroxidase activity whose central biological role is to protect the organism from oxidative damage. The biochemical function of glutathione peroxidase is to quench and prevent Reactive Oxygen Species (ROS) from further attacking intact cells and tissues. Reactive Oxygen Species (ROS) harm cells and can cause cell death by damaging the cellular membranes. Thus, Selenium protects the body from oxidative damage.

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Definitions:

Oxidation: Oxidation is the loss of electrons from a substance.

Reduction: Reduction is the gain of electrons by a substance.

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Reference:

Sunde RA. Selenium. In: Ross AC, Caballero B, Cousins RJ, Tucker KL, Ziegler TR, eds. Modern Nutrition in Health and Disease. 11th ed. Philadelphia, PA: Lippincott Williams & Wilkins; 2012:225-37

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Selenium is an essential trace mineral the human body needs.

Selenium is a trace element naturally present in many foods.

Selenium is nutritionally essential for humans because it is a constituent of more than two dozen selenium-containing proteins that play critical roles in DNA synthesis, thyroid hormone metabolism, reproduction, and protection from infection and oxidative damage.

Selenium is needed to synthesize the thyroid hormones, which regulate the basal metabolic rate of the human body.

By working as an antioxidant, selenium protects cells from oxidative damage.

Podium with Hearts and Balls

The nutritional food sources of Selenium:

The richest sources of Selenium are fish, animal organ meats such as beef kidneys and livers, and other meats such as chicken, beef, and ham. Eggs are a good source of Selenium as well. Grain products and seeds contain Selenium, but the amount depends on the selenium content of the soil where they are grown. Fruits and vegetables generally do not have much.

 

The best source of Selenium is Brazil nuts; one Brazil nut contains 70-95 micrograms. So eat one Brazil nut one day; you get enough Selenium for the day.

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The top foods with Selenium:

  • Brazil nuts

  • Tuna

  • Halibut

  • Sardine

  • Ham

  • Shrimp

  • Macaroni

  • Beef

  • Turkey

  • Beef liver

  • Chicken

  • Cottage cheese

  • Brown rice

  • Eggs

  • Whole wheat bread

  • Beans

  • Oatmeal

  • Milk

  • Yogurt

  • Lentils

  • Spinach

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Recommended amounts:

For ages 14 and older, the Recommended Dietary Allowance(RDA), the average daily dietary intake level of Selenium is 55 micrograms. The RDA of Selenium for females during pregnancy (14 to 50 years old) is 60 micrograms, and for females in lactation (14 to 50 years old) is 70 micrograms.

A regular diet with various foods generally provides moderate levels of Selenium.

For ages 14 and older, the UL, the tolerable Upper Intake Level, is 400 micrograms daily. This level stays the same during pregnancy and breastfeeding. The ULs for Selenium include Selenium from all sources—food, beverages, and supplements.

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Definitions:

AI

Adequate Intake (AI): Intake at this level is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA.

RDA:

Recommended Dietary Allowance (RDA): Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97–98%) healthy individuals; often used to plan nutritionally adequate diets for individuals.

UL:

Tolerable Upper Intake Level (UL): Maximum daily intake unlikely to cause adverse health effects.

 

References:

https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/ Updated: March 26, 2021

 

Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes: Vitamin C, Vitamin E, Selenium, and Carotenoids. National Academy Press, Washington, DC, 2000.

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The RDAs for selenium in microgram (mcg) are listed in the following table:

_Adequate Intake (AI).For infants from birth to 12 months, AI for copper is established as
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Tolerable upper intake levels (ULs) for Selenium:

ULs for selenium from food and supplements are listed in the table.The daily upper limits for selenium include intakes from all sources—food, beverages, and supplements.

The tolerable upper intake levels (ULs) for selenium is listed in the following table.

_Adequate Intake (AI).For infants from birth to 12 months, AI for copper is established as
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References:

https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/ Updated: March 26, 2021

 

Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes: Vitamin C, Vitamin E, Selenium, and Carotenoids. National Academy Press, Washington, DC, 2000.

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