This infection is one of the most common causes of death worldwide
But the most selenium-rich food of all is the Brazil nut. Just one ounce of them will give you 700% of the recommended daily amount of the mineral.
Selenium is an essential mineral. It's used in the body to carry out processes, helping several systems function properly.
Foods like tofu, eggs, tuna, halibut, tinned sardines, baked beans, and meats including beef steak, beef liver, turkey, and chicken are all high in selenium.
However, too much selenium can cause toxicity, so do not take more than 400 mcg. A safe dose of selenium supplement should contain no more than 100 mcg.
Poor nutrition can be a cause of selenium deficiency, as it's a trace mineral found only in certain, mostly unprocessed, foods. As soils are impacted by climate change, more minerals are being leached, so this could also have an impact on the amount of selenium available for absorption from our food in the future.
Selenium plays a role in spermatogenesis, AKA the maturation of sperm cells. Selenium is also present in the tail of the cells.
Thyroid synthesis and metabolism affects the rest of the body in different ways. Difficulty with this process, caused by selenium deficiency, can lead to muscle weakness.
Low selenium can lead to decreased fertility, as selenium protects sperm from damage in the development stages. Tests are ongoing to understand if selenium deficiency also affects female fertility.
This is due to the role selenium plays in healthy metabolism, as it helps with converting food into energy. This symptom is also a sign of iron deficiency, so you might need to rule that out, too.
Selenium plays an active role in the immune system, contributing to its normal functioning to make you a lot less susceptible to infection or illness.
One of the most common signs of selenium deficiency is feeling fatigued or constant tiredness, that you can't seem to shake off.
Shortness of breath is associated with cardiac health, and low selenium levels are associated with a higher risk of heart disease.
A lack of available selenium to make these proteins can lead to mental fog and difficulty concentrating, making it hard to complete even routine tasks.
As you rule out causes for the weight gain, selenium deficiency might be considered a potential cause. Again, the optimal functioning of the thyroid affects your metabolism, and if that's slowed it can lead to putting on some extra weight.
If your selenium is low, this process is disrupted and you could have the symptoms of hypothyroidism. One of these is experiencing hair falling out in clumps.
The antioxidant effects of selenium help to prevent dandruff. If you're not getting enough, you might suffer from excess flaking and an itchy scalp.
Selenoproteins, the active form of selenium present organically in the human body, are antioxidant warriors with another special role: to protect your heart.
Selenium helps the thyroid convert T4 hormone to an active type called T3. T3 is responsible for growth and development functions in the body.
If your selenium levels are insufficient, you could find your immune system is constantly battling new viruses or illnesses, as it's weakened.
Unexpected weight gain is usually not something we welcome. If you haven't made changes to your diet or lifestyle, you'll want to get to the root cause.
Selenoproteins aren't just used by the heart. They also directly support normal cognitive functioning.
Selenium is needed to support healthy hair and nail growth. While white spots on the nails indicate zinc deficiency, white lines on the nail bed indicate selenium deficiency.
The thyroid has the highest concentration of selenium in the body per weight of body tissue. It's needed for thyroid hormone metabolism in the body.
People with gastrointestinal issues including Crohn's disease or ulcerative colitis could suffer deficiency even if they're eating the right foods, as their digestion doesn't absorb as easily as for others.
Research from 2014 observed the relationship between selenium and cancer. It found a 31% lower risk where there was higher selenium exposure, notably stomach, bladder, and prostate cancer.
However, other cancer trials have failed to show a benefit from selenium. Nonetheless, eating a diet of selenium-rich foods is probably the safest way to ensure you're getting enough of the mineral.
Selenium deficiency is tested in the nails and scalp hair. It can also be diagnosed by blood testing. If you think you might be deficient, talk to your doctor.
Sources: (Healthline) (The Healthy) (BetterYou) (Holland & Barrett)
See also: Why you need magnesium now
Selenium plays a critical role in DNA synthesis. It acts as an antioxidant, helping to protect cells from oxidative damage.
This is because without gaining enough energy from the food that you eat, your muscles won't be supplied with enough energy to function.
Perhaps not as well known as some vitamins and minerals, selenium plays a highly important role in the body. Many of the symptoms of selenium deficiency mirror those of other minerals, so it can be tricky to uncover that it's the reason behind your lack of energy. But it's a lot more common than you might think.
Curious? Click on to discover if your tiredness is actually selenium deficiency.
You can increase your selenium levels by taking a selenium supplement. Some multivitamins contain selenium as an ingredient, but it's available as a standalone product, too.
Feeling exhausted? This mineral might be the answer to your fatigue
Know the symptoms
HEALTH Mineral deficiency
Modern life is stressful, so it's no wonder we're tired all the time. In fact, there are so many demands on our attention and energy that we might not realize the reason why we feel so rough is because our body's mineral supply is running low!
Perhaps not as well known as some vitamins and minerals, selenium plays a highly important role in the body. Many of the symptoms of selenium deficiency mirror those of other minerals, so it can be tricky to uncover that it's the reason behind your lack of energy. But it's a lot more common than you might think.
Curious? Click on to discover if your tiredness is actually selenium deficiency.