7 symptoms that you lack selenium

Selenium is not usually discussed 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 get it in sufficient dose.

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, offal and shellfish.

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

In a plant-based diet these foods that provide selenium 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, the European lands are increasingly poor in this mineral, which is why food only contains selenium in very small proportions.

Selenium fulfills various and important functions in the body, so the symptoms that indicate a selenium deficiency are also varied. But there is scientific evidence, as shown 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, given the suspicion that you may suffer a selenium deficiency, Before taking any supplement, it is advisable to confirm it with an analysis and consult a specialist.

Symptoms of a selenium deficiency

The consequence of following an incorrect diet and poor soil 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.

Thyroid changes. 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 tissues themselves. 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 organic selenium supplementation.Mental confusion. Selenium is also necessary for synthesize so-called selenoproteins, enzymes involved 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.To feel down. Undoubtedly, 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 supplementation.Tiredness and muscle weakness. Selenium participates in the production of cellular energy and reduces the oxidative stress, which means that blood with sufficient oxygen can reach all corners of the body. However, with a selenium deficiency there is excess oxidation and the amount of oxygen is reduced that circulates with the blood, which causes tiredness and a feeling of muscular weakness.Hair loss. Selenium regenerates and extends the life in the body of other antioxidants, such as vitamin C. Antioxidants protect all body tissues, including the scalp. A loss of hair can mean a deficiency of antioxidants related in turn to a lack of selenium. A hair loss that occurs relatively quickly and is distributed evenly it may be a sign of selenium deficiency.Brittle skin and nails. The same antioxidant process is necessary to keep the skin and nails in good condition.. For this reason, fragile nails and skin can also denote a insufficient absorption of the mineral. Pale skin or intense white crescents of the nails may be signs of chronic selenium deficiency.Frequent colds and infections. Selenium is also necessary for the immune system to be effective in fight against pathogenic bacteria and viruses such as those that cause colds and other infectious diseases. Suffer more than 3 or 4 colds during the fall and winter may suggest a deficiency, especially if accompanied by other symptoms.

How 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 ordered by doctors. 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 than getting tested. make sure you follow a diet balanced with enough selenium-rich foods. This is something that we must always do, without waiting for what an analysis says.

How much selenium do you need?

The recommended daily dose 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 recommended to exceed this amount because very high doses can cause damage.

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

If you suffer from some disease and follow a treatment, you should consult your doctor if you can take a selenium supplement.

Foods rich in selenium

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

Other very tasty foods are shiitake mushroomsthe dry beansthe chia seeds, linen either sesame and the Integral rice.