Hello, lovers of all things health and wellness! We have something super intriguing to explore in this episode. The subject is selenium. Maybe you've heard your friends talking about it, or maybe you've come across an article or two mentioning the mineral.
But do you really know what selenium is and why it should be on your radar? We've got you covered. Not only can we promise to leave you fully "selenium informed," but we also guarantee that you’ll be heading to the food store to add some of these must-eat selenium snacks to your cupboard after you finish this read!
What is Selenium:
Let's start with our main character, Selenium. It is a trace mineral, which means that our bodies need only a small amount of it. It is naturally found in a variety of foods. We also have the option of taking selenium supplements. Despite the amount our bodies require, selenium is still a pretty important part of us; it has a hand in many of our key functions.
It participates directly in enzyme function and antioxidant activity (more on that later). And it helps regulate a healthy immune system. A healthy level of selenium in our bodies is also associated with reduced risk for many kinds of cancers.
Boosting Immunity:
To begin with, let's discuss the immunity boost that selenium provides. The immune system is always on guard, with white blood cells (the body's first line of defence) patrolling the body and looking for anything "foreign." When these blood cells come across something that isn't supposed to be there—like a bacterium on the skin—they move in for an arrest.
The immune system can use many other methods to maintain a healthy state. One is through a group of cells called natural killer (NK) cells, which are the immunological version of the "special forces." These tough, efficient cells can efficiently kill everything from viruses to tumor cells, all without really knowing what they are.
Antioxidant Power:
Selenium’s next spot on the list is for its work as an antioxidant. You're already likely aware of what the phrase "free radicals" signifies. These are molecular entities within your system that possess a high degree of instability. As they roam your body, they can do substantial damage to your cells—events that your body associates with aging.
What relevance does selenium have here? Well, despite its atomic number, which might not make it sound all that powerful, it’s actually very good at neutralizing these free radicals and, as a result, keeping your cells safe. Selenium not only stands its ground, but it also teams up with vitamin E, another antioxidant, to bring even more fight to the oxidative stress your cells face.
Thyroid Function:
Though the thyroid gland is meager, it undertakes an enormous task. Its job is to maintain control over your metabolism and energy levels. Actually (and it's sort of stunning to think about, when you do the math), the thyroid has more of the nutrient necessary for its functioning—selenium—than any other organ in your body.
Why selenium? The mineral is an integral part of a number of enzymes that keep the thyroid ticking. For instance, a type I iodothyronine deiodinase contains four selenium atoms per enzyme and is responsible for activating the thyroid hormone. When this happens, it's like flipping a switch from "off" to "on."
Cardiovascular Health:
Cardiovascular disease is a leading cause of death worldwide, and rates are significantly higher in developing countries than in the United States. Experts project that by the year 2020, two-thirds of the world's estimated 15 million total cardiovascular deaths will occur in these countries.
Fortunately, renal OCLN expression at tight junctions is also preserved during hypoxia in vitro (22). Therefore, the tight junction protein OCLN remains a good candidate for being stabilized to exert a net protective effect on the endothelium of the renovascular tree during hypoxic vasculogenesis.
Mental Health:
It’s hard to imagine, but even the state of our mental health could be tied in part to something as basic as a mineral. We might have never guessed, but our brains are also in the market for good old selenium! It turns out that these vital neurotransmitter-producing factories are actually quite dependent on the presence of the element.
When those levels in our bodies drop, it seems to translate to a fall in the power of the signalling systems in our brains. The upshot? Low-selenium folks—yes, that would be you!—can expect to be both mentally and physically “meh” a lot more often.
Reproductive health:
Selenium is necessary for reproductive health as well. In men, adequate selenium is required for both the production of viable sperm and the motility of those sperm; insufficient selenium can lead to reduced fertility in men and, it is believed, an increased risk of miscarriage. Women require adequate selenium throughout their reproductive years, as healthy levels of selenium have been found to correspond with healthy reproductive organs.
Liver detoxification:
To sum up, I would say the most significant thing about selenium's role in the body is that it aids the liver in its imperative task of detoxification. Our body is constantly exposed to harmful substances and is under everyday oxidative stress that can lead to health problems. The liver is the master of not only detoxification but also of the rest of the body's metabolic pathways. It needs selenium for many of its liver enzymes—for example, those involved in the production of glutathione. What's more, because of selenium's antioxidative properties, it helps protect the liver from those very stressors that can lead not only to liver damage but also to cancer.
Dietary Source:
Having learned about the many wonderful advantages of infusing your diet with selenium, you might be interested in which types of foods you should eat to get this essential mineral in your life. The great thing is that there are numerous food sources that are quite rich in selenium, the top three of which are Brazil nuts, which are a real tree nut powerhouse; many different types of ocean seafood; and a number of organ meats, which, I must admit, aren't everyone's cup of tea.
However, should you not be a fan of these foods, you shouldn't feel left out because there are a plethora of other options from which to choose. Sunflower seeds, brown rice, and whole wheat bread should help fill the selenium gap nicely. And if you find that the food choices just mentioned aren't the ones for you, then you could always choose to take a selenium supplement. You'll still have to get the okay from your healthcare provider first, though.
Selenium Deficiency:
Are you sure you're not deficient in selenium? Inadequate dietary intake, along with the body's progressive inability to store selenium with age, can affect the health of numerous body systems. The health issues that can arise from selenium deficiency are varied and numerous.
There is suspicion that selenium deficiency tends to play a significant role in some types of common health problems, particularly those that affect the body's immune system. Some of the more common of these are television- and admonition-worthy.
Conclusion:
And so, ladies and gentlemen, those were seven health benefits derived from science that clearly show the trace mineral selenium is not insignificant. Do you now see why it’s considered a true soldier of health?
If you want divine protection against infections and/or certain cancers, count on our nutrition partner, selenium, to arm antibodies or small proteins in your immune system with the ability to do those tasks at the cellular level. That, my friends, is precision health. So, you see, it’s not just any old mineral. It’s potentially a cellular key to keeping us healthy.