Selenium

Symbol = Se, Atomic Number = 34, Atomic mass =  78.96 amu.

It is a nonmetal. It is a rare mineral in its native form.

It was discovered in 1817 by Jons Jacob Berzelius and Johan Gottlieb Gahn.

The Selenium content in human body is believed to be 13 to 20 milligram range.

Brazil Nuts are one of the best sources of Selenium. It contains about 70 to 90 micrograms of Selenium per Nut. 

The nutritional value of all plant food depends on the soil in which it was grown, the selenium content of plants seems particularly sensitive to soil concentrations. For example, several areas of Africa, Russia, New Zealand, and China have been identified as high-risk selenium deficiency areas. In the United States, parts of the Pacific Northwest, parts of the Great Lakes region moving eastward toward the New England states, and parts of the Atlantic Coast have also been identified as selenium-deficient regions. Living in these regions and eating foods grown within them could contribute to risk of selenium deficiency. 

Processing and Cooking are causing selenium loss (When Navy Beans are cooked, about 50% selenium is lost. When wheat flour is processed for breads, baked foods and pastas will lead to 75% of selenium loss).

Health Benefits 

Selenium is a powerful anti oxidant, which prevents certain type of Cancers, it prevents hardening of Arteries, keeps skin looking Young, aids pregnant women with health Fetus development, good for Pancreas, increases Sperm production (Se & Vit.E are good for prostate), prevents Cataracts, boosts Immunity etc.

Amounts per Day

Males and females, 0-6 months: 15 micrograms
Males and females, 6-12 months: 20 micrograms Males and females, 1-3 years: 20 micrograms
Males and females, 4-8 years: 30 micrograms
Males and females, 9-13 years: 40 micrograms
Males and females, 14 years and older: 55 micrograms
Pregnant females: 60 micrograms
Lactating females: 70 micrograms

Selenium Deficiencies

Oxidative Stress, Keshan disease (This disease involves heart arrhythmias and loss of heart tissue), Kashin-Beck's disease (This disease involves deterioration of the joint tissue).

Selenium deficiency symptoms are include weakness or pain in the muscles, discoloration of the hair or skin, and whitening of the fingernail beds.

Selenium Toxicities

Nausea, vomiting, hair loss, skin lesions, abnormalities in the beds of the fingernails, and fingernail loss can all be symptomatic of selenium toxicity. Levels of selenium necessary to trigger these toxicity symptoms aren't usually obtained from food, since selenium-rich foods contain about 30-50 micrograms of selenium per serving.

Selenium supplementation would be a more likely case of selenium toxicity than food ingestion.

In light of potential toxicity risks, the US National Academy of Sciences (in the year 2000) set a tolerable upper limit (UL) for selenium of 400 micrograms per day for men and women 19 years and older.

Good Vegetable Sources

• Fruits: Dates, Banana, Breadfruit, Guava, Mango, Passion Fruit, Pomegranate, Watermelon etc.
• Vegetables: Asparagus, Brussels Sprouts , French Beans, Lima Beans, Mushrooms etc.
• Nuts & Grains: Brazil Nuts, Coconut, Cashew Nuts, Rye, Wheat Durum, Wheat Hard Red etc.
• Legumes: Black Eye Peas, Fava Beans, Garbanzo Beans, Lima Beans, Navy Beans etc.