，包括硒
Selenium
Selenium is an essential trace mineral that can be found in foods such as nuts, grains, and seafood. It plays an important role in many cellular processes, as it is a key component of certain enzymes that act as antioxidants, helping to protect the body from free radicals and other damage-causing agents. Selenium has been linked to improved immune system functioning, cancer prevention, and protection against heart disease.
While the human body needs selenium, it doesn’t produce it on its own and needs to be acquired from dietary sources. The recommended dietary allowance (RDA) for selenium is 55 mcg per day for adults, with some regions of the world having higher levels of naturally-occurring selenium in the soil, enabling people to consume more than the RDA without risking toxicity.
Selenium helps to support enhanced thyroid function, which can lead to better vitamin E absorption and other metabolic processes in the body. Selenium binds to and houses proteins called selenoproteins, which can protect cells from damage caused by free radicals. Several selenoproteins are also important for proper functioning of the immune system and for reproduction.
Research on the potential health benefits of selenium is ongoing and is still somewhat inconclusive. Some studies have found that selenium is linked to a lower risk of cancer and heart disease. A recent review of studies suggests that higher intake of selenium may slightly reduce the risk of breast and prostate cancer, as well as an overall lower risk for cancer in general. However, it is a complex connection, as too much or too little selenium can have adverse effects.
Additional research has found that selenium may be beneficial in the prevention and treatment of other diseases, such as type 2 diabetes, rheumatoid arthritis, Alzheimer’s Disease, and HIV/AIDS. In HIV/AIDS patients, selenium supplementation was found to reduce mortality rates compared to those not supplementing with selenium. Research on the effects of selenium on mental health and cognitive functioning is ongoing.
Selenium can be found in various foods, including Brazil nuts, beef, tuna, turkey, lamb, eggs, and sunflower seeds. In addition, seafood such as oysters, mussels, halibut, and swordfish are also rich sources of selenium. A few types of mushrooms, such as shiitakes, reishi, and oyster mushrooms, also contain selenium. While food is an effective way to get sustainable amounts of selenium, supplementation may also be an option for those not obtaining enough selenium through their diet.
In summary, selenium is an essential trace mineral required by our bodies. It is found in various foods, including nuts, grains, seafood, and eggs, and is important for several cellular processes, particularly for proper immune system and cognitive functions. While it is best obtained through dietary sources, selenium supplementation may also be beneficial for certain individuals. Further research is ongoing to better understand the potential health benefits of selenium.
