What Is Selenium For In The Body – When it comes to eating a balanced diet, most people focus only on macronutrients and ignore the equally important micronutrients. One of these microelements is selenium. This trace element plays a role in various body functions and is especially important for women. From helping increase estrogen levels to improving fertility and preventing pregnancy-related complications, maintaining adequate selenium levels will help women stay healthier physically and mentally. This article will introduce you to seven science-based benefits of selenium for women, as well as the best food sources for consuming recommended levels of this mineral. Did you know? Your genes influence how much selenium your body absorbs and uses from food. Certain gene changes may increase the risk of selenium deficiency. To learn more. What is selenium? Selenium is a rare mineral found in the earth’s crust. Plant sources growing in regions where the soil is rich in selenium absorb this mineral. Animals that graze these plants end up absorbing selenium. As a result, many plant and animal products that people consume contain traces of selenium. What role does it play in the body? Selenium plays a role in many daily body functions, including the following. Thyroid function Reproduction Protection from free radical damage DNA production Protection from infection How much selenium does a woman need? According to the National Institutes of Health, the following are the recommended intakes of selenium for women. Age Recommended amount of selenium (mcg)0–6 months157–12 months201–3 years204–8 years309–13 years4014+ years55Pregnant women60Breastfeeding women70 How does selenium affect the female body? While the right amount of selenium benefits both men and women, this trace mineral may be especially beneficial for women due to its ability to boost estrogen levels. Does selenium increase estrogen levels? Estrogen is the main female hormone responsible for the development of female sexual characteristics in women. Low estrogen levels can increase the risk of certain types of cancer, heart disease, osteoporosis and insomnia. Low estrogen levels can also cause vaginal dryness, mood swings, hot flashes, and night sweats. For estrogen to be useful to the body, it must be broken down into various other compounds that the body uses. Selenium helps the liver break down estrogen into useful forms. 7. Selenium Benefits for Women May Reduce the Risk of Heart Disease Adequate intake of selenium may reduce the risk of heart disease. A 2006 meta-analysis analyzed the effects of selenium on coronary vascular health in 25 observational studies and six randomized studies. The study found that selenium concentrations were inversely associated with the risk of cardiovascular disease. A 2016 meta-analysis of 16 observational and 16 randomized control studies also found similar results. May improve survival rates for breast cancer. Lower selenium levels are associated with decreased survival after breast cancer diagnosis. A 2021 study analyzed the relationship between selenium levels and ten-year survival rates in women diagnosed with breast cancer. This study reported that the cumulative 10-year survival rate for women with lower serum selenium levels was 65.1%. In comparison, the 10-year cumulative survival rate for women with higher serum selenium levels was 86.7%. May reduce oxidative damage. Free radicals are found in the atmosphere and are also by-products of metabolic processes. Excess free radicals cause oxidative stress and damage the body’s cells. Oxidative damage at the cellular level causes various diseases, including inflammation, premature aging, Alzheimer’s disease, heart disease and cancer. Selenium has antioxidant properties and helps protect against oxidative damage. May improve thyroid health. Selenium is essential for thyroid health. This trace element plays a role in the production of thyroid hormones. A 2015 cross-sectional observational study analyzed the effect of selenium levels on thyroid function in 6,152 participants in China. According to a study, low serum selenium levels increase the risk of thyroid disease. May improve mental health. According to the U.S. Department of Health and Human Services, one in five women experiences mental health conditions such as depression, anxiety or bipolar disorder. A 2022 article on selenium and mental health states that selenium’s anti-inflammatory properties may help manage signs of depression. Selenium may help manage a variety of mental health conditions by regulating thyroid hormones. Brain-derived neurotrophic factor (BDNF) is a protein that plays a role in the growth, maintenance and development of neurons in the brain. Low levels of BDNF are associated with a variety of mental and neurological problems, including cognitive dysfunction, depressive disorders, Alzheimer’s disease and Parkinson’s disease. An older rodent study reports that low selenium levels may lead to decreased levels of BDNF in the brain and affect mental health. May Boost Immunity Research shows that selenium plays a role in reducing inflammatory responses in the body and improving adaptive immune responses. Selenium deficiency can lead to a slowed immune response and impaired immune cell function. May improve female fertility. Although many studies have linked adequate selenium levels to improved male fertility, this micronutrient also appears to have similar effects in women. A 2022 systematic review reports that selenium supplements may improve reproductive efficiency in women undergoing in vitro fertilization. The same report also adds that maintaining proper selenium levels can prevent problems such as preeclampsia and premature birth in pregnant women. Does selenium pose any health risks? According to the U.S. Department of Health, the tolerable upper intake limit for selenium for adults over 14 years of age is 400 mcg/day. This is the maximum dose people can take without dangerous side effects. Consuming extremely high doses of selenium can lead to toxic effects. Selenium Toxicity According to experts, both acute and chronic consumption of large amounts of selenium can cause toxicity. A 2008 PMC article discusses a potential selenium toxicity outbreak that occurred at a manufacturing company in 2008. The affected people consumed dietary supplements that contained 200 times more selenium than stated on the label. Below are symptoms reported in 201 identified cases of selenium toxicity. Symptoms Percentage of people with selenium toxicity Diarrhea 78% Fatigue 75% Hair loss 72% Joint pain 70% Brittle and discolored nails 61% Nausea 58% Food sources of selenium Seafood and organ meats are some of the richest sources of selenium. Some grains and other plant foods also contain adequate amounts of minerals. Selenium SourcesMicrograms/ServingBrazil Nuts544Tuna92Sardines45Ham42Shrimp40Beef33Chicken22Brown Rice19Egg15Milk8Spinach5Cashews3 Table Source: https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/ Selenium Supplements Benefits for Women: An Overview Selenium offers various benefits to women of all ages. Women with selenium deficiency should talk to their doctor and consider taking oral supplements of this mineral. The following categories of women are at higher risk of selenium deficiency. They may also benefit from oral selenium supplements. Women living in selenium-deficient regions, such as parts of China and Europe. Women with HIV infection. Women undergoing kidney dialysis. Women suffering from asthma or thyroid disease. Women recovering from certain types of cancer. diet rich in selenium. Regular consumption of seafood, organ meats, and Brazil nuts will help increase serum selenium levels. Here’s an interesting read for you: How Genes Affect Selenium Needs. Read here. Genetic test for selenium. The Gene Nutrition panel covers 47 important aspects of nutrition. 13 significant markers of selenium requirement are analyzed. If you have taken a genetic ancestry test with companies like 23andMe, AncestryDNA, MyHeritage, etc., you can find out your selenium deficiency risk gene status in just 3 steps. Download raw DNA data from your service provider. Add the Gene Nutrition report to your cart (or the Genome package for 48% off). Upload raw data and get results within 24 hours. Don’t have a DNA test? No problem. Haven’t checked it yet? If you’re new to the world of genetic testing, we’ve got you covered! Now you can get your ancestry DNA kits with an additional discount! By following the link provided in this article, you can purchase a DNA kit with a 10% discount (the discount will be reflected when adding an item). This will ensure that you have everything you need to embark on your genetic journey. 23andMe Ancestry Kit 23andMe Health + Ancestry Kit AncestryDNA Kit (additional discount not available at this time) Once you receive the kits, you can follow the instructions from your respective service providers to collect your sample and submit it. Once you receive your DNA test results from the kit, you can upload your DNA data to our secure platform. Summary: The benefits of selenium for women Selenium is a trace element that the body needs to perform various functions. Selenium is essential for women to protect their physical and mental health. Adult women need about 55 micrograms of selenium per day to maintain adequate mineral levels. Selenium helps break down estrogen in the body into usable forms. Low selenium levels can lead to decreased estrogen levels in women. Selenium helps reduce the risk of heart disease and cancer. It also improves thyroid health and mental health. Selenium has also been shown to improve female fertility, reduce the severity of asthma and improve immunity. Extremely high doses of selenium can be toxic and cause nausea, vomiting, diarrhea, nail discoloration, and hair loss. The main sources of foods high in selenium are Brazil nuts, sardines, ham, tuna, shrimp, beef and chicken. Women with selenium deficiency or

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