3 Functions of Selenium, a Mineral the Body Needs
The human body needs various kinds of minerals to carry out its functions. In addition to the minerals needed in large quantities such as calcium and sodium, you also need micro minerals such as selenium. Although the need is small, selenium actually has many health benefits. What are some examples?
What is selenium?
Selenium is a mineral found in soil, water, and some foods. This mineral has two forms, namely organic (selenomethionine and selenocysteine) and inorganic (selenate and selenite).
Most of the selenium you get from food is stored in your bones. Selenium also binds to an amino acid called methionine so that this mineral is found in the form of selenomethionine.
Referring to the nutritional adequacy rate published by the Indonesian Ministry of Health, the need for selenium for adult males is 30 micrograms per day. Meanwhile, women’s needs range from 24-25 mcg per day.
Selenium helps carry out various body functions, such as the immune system, hormones, and blood circulation. If a person has a deficiency (deficiency), he can experience problems in the form of:
- decreased endurance,
- weakening of muscles,
- difficulty concentrating,
- hair loss, and
- fertility problems in both men and women.
Daily food can actually help you meet your selenium needs. However, the selenium content in fruits and vegetables can vary, depending on the soil conditions in which these plants are grown.
Selenium benefits for health
Selenium is an essential mineral for the immune system, blood circulation, brain and nerves, and DNA. By meeting the needs of this mineral every day, you can get the following benefits.
1. Helping the cognitive function of the brain
Cognitive function includes the brain’s ability to store and process information from outside. There are many factors that can reduce this function, one of which is damage to brain cells due to waste substances originating from certain chemical reactions in the body.
Your body uses selenium to make enzymes called selenoproteins. Apart from being an enzyme, this substance also acts as an antioxidant. Antioxidants prevent damage to cells by converting these waste chemicals into other substances.
2. Reducing the risk of Alzheimer’s disease
A person’s risk of developing Alzheimer’s disease can increase due to the impact of free radicals. These harmful molecules damage brain cells so that a person’s memory and thinking abilities decrease over time.
However, a deep study European Journal of Nutritionrevealed that selenium intake can improve memory abilities of sufferers. In other words, the adequacy of this mineral may reduce the risk of dementia and Alzheimer’s disease.
3. Strengthen immunity
Selenium provides great benefits for your immunity. Its antioxidant properties help ward off free radicals and inflammation in the body. As a result, immune cells are able to work stronger to fight disease.
Research has also shown that supplementation helps relieve symptoms in people with HIV. In fact, supplements can strengthen the immune system of people with flu, tuberculosis (TB), and hepatitis C.
4. Maintain the health of the thyroid gland
The thyroid is a butterfly-shaped gland found in the neck. These glands produce hormones that control various body functions. Selenium intake plays an important role in keeping the thyroid gland healthy and functioning properly.
Selenium deficiency can increase the risk of thyroid disorders, such as low thyroid hormone production (hypothyroidism) and Hashimoto’s disease. Taking supplements might solve this problem, but experts still need to research it further.
5. Maintain heart health
Adequate selenium intake provides benefits for heart health. This mineral increases levels of a substance called glutathione peroxidase. As a powerful antioxidant, this substance helps reduce inflammation that can damage body and heart cells.
Conversely, deficiency can increase the risk of plaque formation that clogs arteries. If left untreated, this condition can lead to stroke, heart disease, and even fatal heart failure.
6. Reducing the risk of cancer
Thanks to its function as an antioxidant and its role in the immune system, selenium may help prevent cancer. Various studies have also shown the connection of this mineral to a reduced risk of prostate, lung, skin and stomach cancer.
Selenium supplement intake was associated with a 22% reduction in the risk of prostate cancer and bladder cancer by 33%. However, it should be noted that research related to this matter still shows mixed results.
Selenium is an essential mineral for the body, especially for the immune system, brain function and blood circulation. In order to prevent the negative effects of this mineral deficiency, make sure you meet their needs through the intake of a balanced nutritious diet.
Hello Health Group does not provide medical advice, diagnosis or treatment.
Regulation of the Minister of Health of the Republic of Indonesia Number 28 of 2021 concerning Recommended Nutritional Adequacy Rates for Indonesian People. (2019). Retrieved 29 March 2021, from https://peraturan.bpk.go.id/Home/Download/129886/Permenkes%20Nomor%2028%20Tahun%202019.pdf
Selenium. (2021). Retrieved 29 March 2021, from https://www.hsph.harvard.edu/nutritionsource/selenium/
Selenium in diet. (2020). Retrieved 29 March 2021, from https://medlineplus.gov/ency/article/002414.htm
7 Science-Based Health Benefits of Selenium. (2019). Retrieved 29 March 2021, from https://www.healthline.com/nutrition/selenium-benefits
Selenium. (2021). Retrieved 29 March 2021, from https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/
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González-Domínguez, R., García-Barrera, T., & Gómez-Ariza, JL (2014). Homeostasis of metals in the progression of Alzheimer’s disease. Biometals: an international journal on the role of metal ions in biology, biochemistry, and medicine, 27(3), 539–549. https://doi.org/10.1007/s10534-014-9728-5
Rita Cardoso, B., Apolinário, D., da Silva Bandeira, V., Busse, A., Magaldi, R., Jacob-Filho, W. and Cozzolino, S., 2015. Effects of Brazil nut consumption on selenium status and cognitive performance in older adults with mild cognitive impairment: a randomized controlled pilot trial. European Journal of Nutrition, 55 (1), pp. 107-116.
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