Selenium is not usually talked about when general nutrition advice is offered. However, it is an essential mineral, that is, it is necessary to obtain it from food, with antioxidant properties, and studies indicate that half the population does not achieve it in sufficient dosage.

Among the foods that provide selenium we find vegetables such as legumes, nuts, seeds and whole grainsalthough the most abundant sources of selenium are animals: lean meat, organ meats and seafood.

In this video we show you the champion foods in selenium.

In a plant-based diet, these foods that provide selenium They must be consumed daily, because they are also the main source of protein. But many people do not include them in their menus. in sufficient quantities and, furthermore, European lands are increasingly poor in this mineral, so foods only contain selenium in very small proportions.

Selenium fulfills diverse and important functions in the body, so the symptoms that indicate a selenium deficiency are also varied. But there is scientific evidence, as reflected in this study published in The Lancet about selenium and its relationship with health, that selenium supplementation, although it can be beneficial when you have a deficiency, can be counterproductive if you have normal levels.

Therefore, if you suspect that you may suffer from a selenium deficiency, Before taking any supplement it is advisable to confirm it with an analysis and consult with a specialist.

Symptoms of a selenium deficiency

The consequence of following an incorrect diet and poor soils is that deficiency is common, especially among vegetarians, women and those who do not eat wheat to avoid gluten, according to studies carried out in several European countries.

1. Thyroid disorders. The thyroid gland needs selenium to produce the hormone T3 and fulfill its mission in metabolic processes. Selenium is also necessary for the thyroid to neutralize the hydrogen peroxide it produces and which, in excess, damages the gland’s own tissues. According to a study by the University of Coimbra, published in International Journal of EndocrinologyMaintaining adequate levels of selenium is an essential condition to prevent thyroid problems and people with autoimmune thyroiditis can benefit from supplementation with organic selenium.
2. Mental confusion. Selenium is also necessary for synthesize the so-called selenoproteins, enzymes that participate in a wide range of physiological functions, including brain function. These selenoproteins are necessary for communication between neurons. This is why people with selenium deficiency complain of poor memory, concentration problems and lack of mental clarity.
3. Low mood. Without a doubt, some things that happen to us in life justify us going through a stage of discouragement, but this can also be favored by different reasons. nutritional deficiencies. One of them is selenium. A review of studies published in the journal Nutritional Neuroscience found that people with low selenium levels also complained of a low mood and anxietysymptoms that They disappeared when taking supplements.
4. Tiredness and muscle weakness. Selenium participates in cellular energy production and reduces oxidative stress, which means that blood with sufficient oxygen can reach all corners of the body. However, with a selenium deficiency, excess oxidation occurs and the amount of oxygen is reduced that circulates with the blood, which causes fatigue and a feeling of muscle weakness.
5. Loss of hair. Selenium regenerates and extends the life of other antioxidants in the body, such as vitamin C. Antioxidants protect all body tissues, including the scalp. Hair loss can mean a deficiency of antioxidants, in turn related to a lack of selenium. A hair loss that occurs relatively quickly and is distributed evenly It may be a sign of selenium deficiency.
6. Fragile skin and nails. The same antioxidant process is necessary to keep skin and nails in good condition.. Therefore, fragile nails and skin can also denote a insufficient absorption of the mineral. Pale skin or bright white crescents of the nails may be signs of chronic selenium deficiency.
7. Frequent colds and infections. Selenium is also necessary for the immune system to be effective in fights pathogenic bacteria and viruses such as those that cause colds and other infectious diseases. Suffer more than 3 or 4 colds during fall and winter may suggest a deficiency, especially if accompanied by other symptoms.

How the deficiency is diagnosed

In theory, a blood test that incorporates selenium measurement can be done, but it is very rare. It is not a routine test that doctors order. On the other hand, the analysis would only indicate whether or not enough selenium has been taken in the last few hours.

There are analyzes of selenium in hair samples, but they are considered very imprecise about the true nutritional status.

If a deficiency is suspected, it makes more sense to get tested make sure you follow a diet balanced with enough foods rich in selenium. This is something we should always do, without waiting for what an analysis says.

How much selenium do you need?

The daily dose recommended by the European Union is 55 mcg a day, although some countries advise 75 mcg. In case of deficiency, doctors usually advise a supplement of 200-300 mcg.

It is not advisable to exceed this amount because very high doses can cause damage.

Selenium supplements can be inorganic or organic – such as that found in naturally grown yeast enriched with selenium – which They are better absorbed by the body.

If you suffer from some disease and are undergoing treatment, it is advisable to consult with your doctor if you can take a selenium supplement.

Foods rich in selenium

The plant food richest in selenium is Brazil nut. So much so that one a day is enough to get all the selenium you need.

Other very rich foods are shiitake mushroomsthe dried beansthe chia seeds, linen either sesame and the brown rice.