Selenium is an essential trace element that originates from soils and spreads throughout the food chain. A potent antioxidant, it plays a major role in activating Glutathione Peroxidase, a key enzyme in neutralizing free radicals. It also intervenes in certain enzymatic reactions: synthesis of thyroid hormones, DNA. It contributes to the protection of cell membranes and promotes the fight against certain viral infections. As an anti-toxic, it participates in neutralizing heavy metals absorbed by the body. It is also a structural element in the formation of sperm.
The antioxidant action of selenium, like some other antioxidants, contributes to reducing the development of certain diseases including cancer (+30% of cancers in Europe). Selenium is less available in food as soils tend to become selenium-deficient. Recommended nutritional intake is therefore rarely achieved. Supplementation must overcome this deficiency in order to prevent age-related diseases induced by the action of free radicals on the body, provided that the dosage is controlled (toxic overdose above 1000 µg/day).
Recommended Nutritional Intakes (per day)
They are 1 µg (mcg) per kg but can be multiplied in the case of intensive sports practice, for example.
Natural Sources of Selenium
Selenium is particularly present in foods rich in animal proteins (meat, eggs, fish, and shellfish), but it can also be found in some vegetables (mushrooms, tomatoes, garlic). The selenium intake provided by diet varies depending on their origin (richness or poverty of soils).
Sources of selenium per 100 g: Fish: 30 to 40 µg, Eggs: 20 µg, Mussels, Scallops, Shrimp: 50 µg, Meat: 100 to 120 µg, Mushrooms: 300 to 1000 µg.
Increased Selenium Requirements
Pregnancy, breastfeeding, elderly individuals, specific dietary regimes (vegetarian, vegan), high-level athletes.