What is selenium and how can you tell if you’re deficient?
Powerful antioxidant present in many foods, selenium plays a vital role in thyroid function, supporting immune health and reducing inflammation. Studies have shown that if you have a balanced carnivorous diet and like to eat nuts and fish, you are better placed to have an optimal selenium level.
Here, the Farzanah Nasser and Eve Kalinik nutrition therapists decompose key facts on selenium, foods that can increase your contribution and know if you are deficient.
What is selenium?
“Selenium is an essential mineral that helps support your metabolism, your immune and cardiovascular health – although necessary in small quantities, it is essential for your general well -being,” explains Nasser. “This can also help to alleviate the symptoms of Hashimoto thyroidite – also known as Hashimoto’s disease – which is an autoimmune condition.”
Kalinik agrees, sharing that selenium “helps to buffer the effects of the damage of free radicals in the body, while increasing your ability to fight infections by increasing your number of white blood cells”.
Selenium is also critical for the production of thyroid hormones. “It helps to convert T4 – the inactive hormone – to T3 which is the active hormone,” explains Nasser. In addition, selenium protects the thyroid gland against oxidative stress and damage, in addition “has been positively linked to the reduction of thyroid antibodies”, according to Kalinik.
How do you know if you are deficient?
Low selenium levels can lead to “weakened immunity, cognitive decline, muscle weakness, infertility and thyroid dysfunction – in serious cases, it can also contribute to an increased risk of chronic diseases and heart disease”, explains Nasser. “The consumption of the right quantity is incredibly large and supports smaller but vital elements of the body such as glutathione enzymes peroxidase – which protect your cells.”
A selenium deficiency can also cause Kashin -Beck disease, which is a bone and joint disorder – mainly observed in parts of East Asia. Symptoms include damage caused by latest cartilage and growth of delay, leading to serious mobility problems, says Nasser.
“Selenium also helps your body produce selenoproteins – which in turn helps healthy maintenance of hair and nails,” adds Kalinik. “If you confront a diagnosis with a deficiency, it is important to make sure that we ingest enough by the diet.” On the other hand, consuming too much selenium can cause “symptoms of nausea, facial rinsing and stunning”.
What are the best sources of selenium?
- Brazil nuts
- Salmon, sardines and tuna with wild wells
- Eggs
- Sunflower seeds
- Mushrooms
- Grass -nourished meats (beef, chicken, turkey)
- Crustaceans (shrimp, scallops, oysters)
- Whole grains (brown rice, whole wheat, oats)
Should we take selenium supplements?
“For most people, it is best to get selenium from food sources rather than supplements,” says Nasser. “If you think you may have a deficiency, it is always better to ask for the advice of a health professional,” adds Kalinik. A doctor will be able to guide you safely through an supplementation plan and monitor your levels over time – especially since higher doses can cause negative effects.
This story appeared for the first time on Vogue.co.uk
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