Selenium

Selenium is one of the critical nutrients in a vegan diet. To ensure sufficient intake, certain foods and their origins must be taken into account. In this article you will learn the most important facts about selenium and what you can do to get enough of it.

Functions

Selenium fulfils various functions in the human body. It plays a role in DNA synthesis, cell division and cell growth. It influences the immune system, the metabolism of thyroid hormones, the catalysis of redox reactions and is a building block of sperm and thus essential for fertility. Furthermore, selenium has antioxidant and anticarcinogenic effects.

Occurrence and metabolism

The occurrence of selenium is strongly regionally dependent. European soils are poor in selenium and are not enriched. In North and South America, selenium-rich soils are found. Accordingly, selenium is found there in white cabbage, broccoli, onion plants, asparagus and mushrooms. Selenium is also found in South American Brazil nuts. Although their content varies greatly, one Brazil nut covers approximately the daily requirement of an adult. Absorption is probably around 50-90%.

Recommended intake

The recommended intake is 1µg/kg body weight per day. This leads to a gender-specific recommendation of 70 µg/day for men and 60 µg/day for women. For pregnant women 60 µg/day and for breastfeeding women 75 µg/day are also recommended.

Deficiency

Deficiencies are caused by an insufficient intake or an absorption disorder. This can occur through dialysis, parenteral nutrition or alcoholism. The symptoms are an enlargement of the erythrocytes, disturbances of muscle and immune function as well as spermatogenesis. Keshan disease is associated with manifest deficiency.

Supply in vegans

If the food comes from selenium-poor soils, vegans do not reach the recommendations. To meet selenium requirements, people in Europe should eat foods that are above the region. One should therefore regularly include products containing selenium, such as 1 Brazil nut per day. Supplementation is only recommended in the case of a diagnosed deficiency, as there is a possibility of poisoning.

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