Selenium is an essential trace mineral. It is present in many foods and available as a dietary supplement. It is present in human tissue, mainly in skeletal muscle. Selenium is also involved in processes throughout your body, starting from your brain and extending to the cells at the tips of your toes.
Prevent from Cardiovascular disease
Selenoproteins can protect from cardiovascular disease, because it prevents the oxidative modification of lipids, or fats, in the body. It prevents inflammation and the buildup of platelets.
Support cognitive function
Adequate intake of selenium and selenium’s antioxidant activity may help lower the risk of cognitive or mental decline in older age, such as Alzheimer’s disease, dementia.
Selenium helps in DNA repair and other functions. This means it helps prevent cancer, especially prostate cancer.
Selenium concentration is more significant in the thyroid gland like iodine, and selenium plays an essential role in thyroid hormone synthesis and metabolism. An adequate amount is beneficial for thyroid health.
Strengthen immune system
Selenium reduces oxidative damage. Oxidative damage caused by free radicals. Reducing oxidative stress lowers inflammation and strengthens our immune system.
Allergic asthma, the most common type of this condition, is a chronic inflammatory disorder. Selenium has an anti-inflammatory effect. It may help reduces the symptoms of asthma.
RDA for selenium
The recommended amount for selenium is 55 micrograms (mcg) per day for adults. During pregnancy, a woman should consume 60 mcg, and lactating women should consume 70 mcg a day.
Sources of selenium
Foods like whole grains and dairy products, including milk and yogurt, brazil nuts, are good sources of selenium. Some ready-to-eat breakfast cereals are fortified with selenium, and some fruits and vegetables contain selenium. Pork, beef, turkey, chicken, fish, shellfish, and eggs contain high amounts of selenium.
Selenium exists in two forms:
• Inorganic (selenate and selenite)
• Organic (Selen methionine and selenocysteine)
Both forms are good dietary sources of selenium.
Tuna Lettuce Wraps
- 2 Bumble Bee Seasoned Tuna Pouches
- 1/4 cup diced red pepper
- 1/4 cup diced cucumber
- 1/4 cup chickpeas
- 2 romaine lettuce leaves
- Combine half of the diced red pepper, diced cucumber, chickpeas, and one tuna pouch.
- Repeat for the second tuna pouch.
- Place in lettuce leaves and serve.
- Calories 250
- Protein 73.92
- Carbs 72.1
- Fiber 17.91
- Sugar 30.61
- Fat 6.67
- Potassium 88%
- Sodium 53%
- Zinc 60%
- Manganese 83%
- Selenium 413%
- Murdoch, J. R., & Lloyd, C. M. (2010). Chronic inflammation and asthma. Mutation Research, 690(1-2), 24–39. doi: 10.1016/j.mrfmmm.2009.09.005
- Labunskyy, V. M., Hatfield, D. L., & Gladyshev, V. N. (2014). Selenoproteins: Molecular Pathways and Physiological Roles. Physiological Reviews, 94(3), 739–777. doi: 10.1152/physrev.00039.2013