Selenium, an essential mineral, has a very important place in human life. Deficiency and excess of the mineral selenium led to important health problems. We can take this mineral into our body with food. Let’s look at which foods contain selenium. First, let’s take a brief look at what selenium does.
What does selenium mineral do?
It plays a role in many important mechanisms such as thyroid hormone metabolism and regulation of the immune system. In addition, it can participate in the structure of many enzymes as a cofactor. It also shows antioxidant properties. In this way, it can help prevent cell damage.
What foods have selenium?
Selenium exists in two organic forms in natural sources, selenocysteine and selenometiyonin. The type of selenium found in foods of animal origin is selenocysteine. In plant-derived foods, it is selenometiyonin. Sodium selenite, on the other hand, is a type of selenium found in inorganic form and used in food supplements.
- Chicken breast meat
- Sunflower seeds
- The fish
Foods like these contain the mineral selenium. Selenium mineral is affected by temperature and pH ratio. In other words, the amount of selenium decreases when foods are cooked. However, reductions in selenium content can be prevented if food is cooked with a low pH.
Selenium mineral excess and deficiency
Taking between 400-700 μg of selenium can lead to many important health problems by causing toxic effects. The daily intake of selenium should not exceed 70 μg. As a result of excessive consumption, symptoms such as fatigue, nausea, vomiting, diarrhea are observed. In addition, chronic high-dose selenium intake (selenosis) may cause liver damage, hair loss, nail breakage, redness and neurological disorders.
In the deficiency of selenium mineral, the immune system is adversely affected. It can also cause thyroid problems.