Speaking of trace elements, how many of them can you name?
Some people say zinc, some people say iron, indeed, these are trace elements, trace elements refer to the human body content between 0.01% ~ 0.005% of the body weight of the elements, although the amount required is very small, but it is vital for health, in 1973 the World Health Organization announced 14 kinds of essential trace elements, including iron, copper, manganese, zinc, cobalt, molybdenum, chromium, nickel, vanadium, fluorine, selenium, iodine, silicon, tin, etc.
Among these trace elements, iron, zinc, and iodine are the most familiar.
But today I want to talk about a trace element, which is also very important, that is, selenium. The health benefits of selenium are mainly manifested in five aspects.
1. Selenium can promote the digestion and absorption of food
Selenium can promote the digestion and absorption of food, so people who usually have indigestion can properly supplement selenium, selenium can also promote gastrointestinal peristalsis, which is conducive to preventing and relieving constipation.
2. Selenium can protect vascular endothelial cells
Vascular endothelial cells are essential for the human body, and if the vascular endothelial cells are damaged, it is easy to induce atherosclerosis, which can further develop into coronary heart disease or stroke.
In addition, if selenium is deficient, it can easily lead to the appearance of cardiomyopathy, and appropriate supplementation of selenium can protect myocardial cells, prevent heart damage, and avoid the occurrence of cardiomyopathy.
3. Selenium can increase the antiviral and immune functions of the respiratory system
Selenium can increase the antiviral and immune function of the respiratory system, thereby effectively preventing upper respiratory tract infections.
4. Selenium can prevent cancer
Selenium is an antioxidant element that is a mechanism for preventing cancer.
American scientists published a study in Nature Metabolism in 2020. The study, conducted by researchers from the University of Massachusetts School of Medicine in the United States, confirmed that the metabolic enzyme selenium phosphate synthase 2 (SEPHS2), a metabolic enzyme in the selenocysteine biosynthesis pathway, has a selenium detoxification effect. For cancer cells, this selenium detoxification is necessary for cancer cells to survive.
Therefore, if SEPHS2 is inhibited and selenium detoxification is disrupted, cancer cells can be poisoned with selenium and eventually die. Moreover, this study may mean that SEPHS2 can be used as an important therapeutic target for tumors.
Since selenium is so important for health, how can you supplement with selenium?
Many people will say that supplementing selenium, it is best to choose health care products, which is actually wrong, selenium belongs to trace elements, what is a trace amount, which means that only a very small amount is needed every day, if you supplement a lot of selenium, then it will increase the burden on the body.
Therefore, supplementing selenium should be a dietary supplement, not from health products.
1. Seafood
People who live near the sea often do not lack selenium, because it is easier for people to get seafood, such as shrimp, sardines, tuna, mackerel and other seafood are rich in selenium.
2. Mushrooms
People who love seafood are not prone to selenium deficiency, but there are many people who do not like to eat seafood, so how to supplement selenium? In fact, mushrooms are a good choice, with an average of 0.55ug of selenium per 100 grams of mushrooms.
3. Eggs
When we go to the supermarket to shop, we can often see the words selenium-rich eggs, so does this indicate that the selenium content in eggs is relatively high?
In fact, eggs are rich in selenium, so eating eggs is good for preventing selenium deficiency.
4. Animal offal
Animal offal is also rich in selenium, but animal offal also contains relatively high purines and fats, so don't eat too much when choosing animal offal to supplement selenium.
5. Garlic
Garlic is also rich in selenium, and many people think that garlic can fight cancer because garlic contains allicin, but in addition to allicin, selenium can also play a role.
The "Dietary Nutrient Reference Intakes for Chinese Residents" recommends that adults should supplement 60-400 micrograms of selenium every day, have you met the standard?