Minerals

	Boron
	Calcium
	Chromium
	Copper
	Germanium
	Iodine
	Iron
	Magnesium
	Manganese
	Molybdenum
	Phosphorus
	Potassium
	Selenium
	Silicon
	Sodium
	Sulfur
	Vanadium
	Zinc

Selenium - Benefits, Deficiency Symptoms and Food Sources

What is Selenium?

Selenium is a trace mineral, and the body only needs small amounts of it to function properly. Selenium is a mineral that helps defend against damage from oxidation. Selenium is an essential building-block for another vital anti-oxidant called glutathione and contributes to the normal functioning of the liver, thyroid gland and pancreas.

Uses and Benefits of Selenium

Selenium is especially important in the body's ongoing battle against free radical damage. In the body, selenium is the source of selenoproteins. Along with Vitamin E, it works in some of it's metabolic processes and aids in normal body growth and fertility. Selenium, especially when used in conjunction with vitamin C, vitamin E and beta-carotene, works to block chemical reactions that create free radicals in the body. Selenium may also be important in the regulation of serum cholesterol levels, although this effect has not been conclusively proven experimentally. Once absorbed,selenium interacts with the sulfur-containing amino acids to form the enzyme glutathione peroxidase, and for incorporation into various proteins, such as hemoglobin and myoglobin. Selenium supplements are frequently used by cancer patients.

Recommended Dosage for Selenium

The recommended dietary allowance for adults is 55 mcg for women and 70 mcg for men. For infants and children, the RDA usually ranges from 10 to 30 mcg per day. Specific recommendations for each nutrient depend on age, gender, and other factors (such as pregnancy).

Deficiency Symptoms of Selenium

Selenium deficiency is relatively rare in healthy well-nourished individuals. It can occur in patients with severely compromised intestinal function, or those undergoing total parenteral nutrition. Researchers are finding that selenium deficiency may be involved in many important diseases, including HIV. Common symptoms of this mineral are lobster, tuna, shrimp, oysters, fish, herring, liver, egg, ham, beef, bacon, chicken, lamb, veal, brazil nuts, oats, brown rice, garlic, broccoli, wheat germ, whole grains, mushrooms, red grapes, and sesame seeds.

Rich Food Sources of Selenium

Red meat, chicken, turkey, liver, fish, shellfish, dark green leafy vegetables, whole grains, eggs, onions, Brazil nuts, walnuts, brewer's yeast, wheat germ, pasta, noodles, rice, cottage cheese, cheddar cheese and garlic are all good selenium sources.

Cautions and Some Side effects of Selenium

Selenium supplements have not been reported to cause any side effects, check with your health care professional immediately if any of the following side effects occur as a result of an overdose like diarrhea. The Institute of Medicine has set a tolerable upper intake level for selenium at 400 micrograms per day for adults to prevent the risk of developing selenosis.