Health and Fitness Hints

Selenium is a vital and essential mineral found in minute amounts in the body. The significance of this mineral in human nutrition became evident in late 1980s and its biological roles are many and diverse including growth, metabolism and normal development. It is a natural antioxidant and by delaying oxidation of polyunsaturated acids it preserves elasticity of tissue. Its content in foods depends upon its presence in the soil, for plant products, and in animal products upon the levels of selenium available in their feed.

Selenium enters the body in two major ionic forms, bound to derivatives of the amino acids cysteine and methionine - selenomethionine derived from plants and selenocysteine derived from animals. Bioavailability is high and 50 to 100% of selenium in the diet is absorbed. No mechanism appears to control its absorption and for this reason it has potential for toxicity. The liver and kidneys contain as much as five times the selenium as do muscles or other tissues.

Selenium balance in the body is achieved be excretion in the urine and feces however excretion in the face sit may indicate improper absorption. To day the most understood roles of this mineral are hat of a cofactor of the enzyme glutathione peroxidase and in thyroid hormone metabolism. As a cofactor for glutathione peroxidase selenium is vital in protecting the health of the heart cells and aid immune function. It works close with vitamin E in some of its metabolic actions and spares some of the body’s needs for vitamin E by reducing peroxide load in cells.

Selenium has the ability to reduce free radical production and prevent alteration in DNA and adequate intake of this mineral may be important in preventing cancer. Studies have shown significant reduction in the development of cancers such as colon, rectal, prostate and lungs. A new study is on its way, using vitamin E 400 IU and selenium supplements 200µg as part of the protocol for the protection against prostate cancer. These are excellent news for men’s health. The RDA for selenium is 55µg/day for adult men and women.

Symptoms of deficiency of the mineral in humans are muscle wasting, muscle pain, cardiomyopathy, keshan’s disease, accumulation of acid peroxides in the heart and kidney problems.
Deficiencies of this mineral are rare. The inclusion of foods in the diet of animal products as a good source of selenium is organ meat, meat, fish, eggs, and shellfish. Grains and nuts (especially Brazil nuts) and plants grown in soils that contain selenium are good plant sources.

Excess selenium can be toxic. Upper level for selenium is 400µg/day. Symptoms of selenium toxicity are hair loss, high blood concentration. Intakes of 1 to 3 mg for many months results in a garlicky odor of the breath, fatigue, diarrhea, skin rashes and even cirrhosis of the liver. It is important that you always seek the advice of you health care provider before you take supplements especially if you are taking prescription medication.

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