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Selenium is an essential trace element for the body, yet little known. Due to its low content in the diet, many people are deficient in selenium. Nutrimuscle explains the benefits of this trace element and the ways to prevent a deficiency through diet and supplementation.
What is selenium?
Selenium is a trace mineral, which is an essential mineral that the body needs in small amounts to function normally. It is found in some foods, such as seafood and whole grains, but its levels vary widely by geographic region. Selenium is important for health because it plays a key role in protecting cells from free radicals and in the normal functioning of the immune system .
Free radicals are unstable and reactive molecules naturally produced by the body in response to various factors such as stress, pollution and ultraviolet rays. If these free radicals are not eliminated quickly, they can damage cells and tissues, contributing to the development of chronic diseases such as cancer and heart disease.
Selenium is also important for the immune system, as it plays a role in the production of white blood cells that help fight infections and diseases. Additionally, selenium is a key component of glutathione peroxidase, an enzyme that protects cells from oxidative damage. The latter is responsible for muscle soreness after a workout.
The benefits of selenium
Protection of cells against free radicals
Selenium plays a key role in protecting cells from free radicals, which can damage DNA and cause chronic diseases such as cancer and heart disease. Glutathione peroxidase, an enzyme that contains selenium, acts as an antioxidant to protect cells by neutralizing free radicals.
In the context of sports practice, selenium helps reduce muscle aches. In polluted places, free radicals are more concentrated. An athlete who trains in these places has every interest in supplementing with selenium to reduce muscle damage and improve performance.
Normal functioning of the immune system
Selenium is also important for the normal functioning of the immune system, as it contributes to the production of antibodies and immune response. Studies have shown that adequate levels of selenium in the body can help reduce the risk of infections and autoimmune diseases.
The role of selenium in the prevention of certain diseases
Selenium may also help prevent certain diseases. For example, studies have shown that men with high levels of selenium in their bodies have a reduced risk of prostate cancer. Selenium may also be beneficial for people with Crohn's disease, an inflammatory bowel disease, because it helps reduce inflammation.
Food sources of selenium
Foods have varying amounts of selenium depending on the concentration in the soils where they were grown. The main dietary sources of this element are seafood, whole grains, Brazil nuts, beans, mushrooms, chicken and liver.
Seafood is the richest source of selenium, especially oysters, which contain about 160 µg per 100 g. Fish such as tuna, salmon, hake and shrimp are also important sources.
Whole grains like brown rice and whole wheat bread are also foods rich in selenium. Brazil nuts are also rich in this trace mineral, with a single nut containing about 68 to 91 mcg.
It should be noted that food preparation can also affect selenium content. Cooking, processing and storing foods can reduce the amount they contain.
Why take a selenium cure?
For health as in sport, selenium supplementation is always welcome to boost your immune system and regulate your hormones. Indeed, since the body does not synthesize this trace element, it is possible to suffer from deficiency if the diet is not adapted.
Although some foods contain selenium, many people may be deficient due to low levels in certain foods or diseases such as Crohn's disease. For both sedentary and athletic people, selenium provides many benefits. In health and sports, selenium supplementation is always welcome to boost your immune system and regulate your hormones.
When and how to take selenium?
Nutrimuscle selenium can be consumed at any time of the day, but we recommend taking it during a meal, because proteins and carbohydrates improve its assimilation. 1 to 2 capsules per day can cover your daily selenium intake.
Be careful not to exceed the recommended doses. Excess selenium (>400 µg) can cause side effects such as nausea, vomiting and abdominal pain. For adults, the recommended dose is 200 µg of selenium per day.
What you need to remember
Selenium plays a crucial role in protecting our cells from free radicals and keeping our immune system functioning properly. Foods rich in selenium include seafood, whole grains, Brazil nuts, beans, mushrooms, chicken, and liver.
Dietary supplements can help prevent selenium deficiency, but excessive consumption can cause adverse effects. By incorporating selenium-rich foods into our diet, we can enjoy its health benefits without the risk of side effects.
