What is selenium and what is it good for?
Selenium is one of the essential trace elements. The amount of selenium in a plant-based food depends on the selenium content of the soil. European soils tend to have low selenium levels, which is why plant-based foods are generally low in selenium. Animal products are considered to be particularly rich in selenium.
Selenium and food: Where is selenium found?
The Brazil nut tree is one of the plants capable of accumulating particularly high levels of selenium, which is why Brazil nuts, unlike other plant-based foods, contain a lot of selenium. Due to the radioactive radium they also contain, you should still eat them in small quantities. A maximum of 2 nuts per day is recommended. Selenium is also contained in the following foods:
- White cabbage
- Broccoli
- Onions (1)
- Garlic (1)
- Asparagus
- Mushrooms (1)
- Oatmeal
- Meat
- Fish
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Egg white
Selenium and its effects
Because it is a component of enzymes, selenium is involved in several processes in the body. It contributes
- to the maintenance of normal hair and nails.
- to normal thyroid function.
- to normal energy-yielding metabolism.
- to the normal function of the immune system.
- to protecting cells from oxidative stress.
-
to normal spermatogenesis.
Selenium deficiency and selenium overdose
With a purely plant-based diet, the risk of suffering from a selenium deficiency is far higher than for people who at least follow a vegetarian diet.
Selenium deficiency symptoms
If selenium intake is restricted over a long period or if genetic mutations exist, both selenium protein synthesis and selenium metabolism can be impaired. This in turn has a negative effect on the immune system, sperm formation, and muscle function. A selenium deficiency generally only occurs with specific diseases that result in impaired selenium utilization, such as cystic fibrosis, chronic dialysis, kidney insufficiency, or chronic inflammatory bowel diseases.
Selenium side effects
First of all, it should be emphasized that side effects from selenium only occur with a long-term overdose. In such cases, selenosis can occur. Side effects can include:
- Neurological disorders
- Joint pain
- Diarrhea
- Nausea
-
Fatigue
In later stages, hair loss, impaired nail formation, and foul-smelling breath have been observed. An excessive selenium intake of several grams per day leads to selenium poisoning, which can be fatal due to ventricular fibrillation and heart failure.
Daily selenium requirements
The European Food Safety Authority (EFSA) provides the following recommendations for daily selenium requirements:
- Adults: maximum 300 µg selenium/day
-
Children/adolescents: between 60 µg and 250 µg selenium/day
Most dietary supplements have a selenium content of no more than 200 µg per day. If the consumption recommendations are followed as prescribed, no side effects are to be expected. For children and adolescents, the daily requirement varies depending on body weight and gender. Breastfeeding women have an increased selenium requirement of about 15 µg per day.
Selenium: When to take it?
Vegans, vegetarians, and people with histamine issues in particular benefit from taking selenium tablets, as European soils are not very productive. Our BalanceFit contains 110 µg of selenium (calculated based on the daily dose of 2 capsules). The capsules are free from additives and are suitable not only for a low-histamine, low-fructose, gluten-free, and lactose-free diet, but also for a vegetarian and vegan diet.
