Sufficient selenium can increase the activity of immune cells, effectively and quickly phagocytose cells with genetic mutations, thereby avoiding the occurrence of cancer to a certain extent.
Selenium can also combine with many heavy metals such as lead, mercury, arsenic , chromium, etc. to form selenoprotein complexes, thereby expelling these heavy metals from the body.
Not only that, selenium also protects the cardiovascular and myocardial functions, selenium deficiency will cause damage to the heart muscle.
Selenium deficiency in children will lead to stunted growth, and adults with mild selenium deficiency will have poor appetite, decreased hair quality, severe liver damage, and increased risk of cardiovascular disease. If there are bifurcations, hair loss, age spots, and individual joint enlargement of the hands, it may be related to selenium deficiency.
There is no doubt that the right amount of selenium is beneficial to the human body. However, supplement selenium can not be blind.
Some friends deliberately choose selenium-rich foods, seasonings, kitchen utensils and even health care products in their lives, such as eating selenium-rich rice, drinking selenium-rich water , using selenium-rich pots for cooking, adding selenium-rich salt, and drinking rich Selenium tea…supplements selenium in various ways.
In fact, blindly supplementing selenium can only cause two consequences: one is a waste of money, and the other is the possibility of selenium poisoning .
The average daily requirement of selenium for adults is 50 micrograms, the recommended intake is 60 micrograms, and the maximum intake is 400 micrograms. If it continues to exceed the standard, it will increase the risk of poisoning. It can lead to nausea, vomiting, and liver and kidney damage, hair loss, skin damage, and even visceral failure.
In the past, the selenium poisoning incidents reported in the media were mostly caused by the long-term consumption of selenium-fortified foods.
Therefore, if you want to supplement selenium, you must clarify two principles.
First, don't be superstitious about the so-called health products rich in selenium and fortified with selenium.
2 is based on natural food , which can reasonably supplement selenium. The method is not difficult, as long as there are four words: balanced diet . Only in this way, there is no danger of selenium deficiency or excess.
Which foods are rich in selenium?
In food, the selenium content of asparagus and fungi in vegetables is relatively high; staple food is an important source of selenium elements, long-term absence of staple food may lead to selenium deficiency; eggs are the best In selenium supplement food, the selenium content of an egg is about 25 micrograms; seafood , nuts are also good sources of selenium.
Among many foods, and mushroom are highly recommended.
Mushrooms are not only rich in selenium, but the selenium in mushrooms can be better absorbed and utilized by the human body than the selenium in seafood. Experiments have shown that after eating mushrooms for a few hours, the level of selenium in the blood can be detected to increase, which shows that its absorption efficiency is also very high.
There are many ways to eat mushrooms, it can be used with meat dishes , or with vegetarian dishes , such as mushroom winter melon, mushroom rape, all are good ways to eat.
Peking Union Medical College HospitalClinical Nutrition Department
Professor Yu Kang
Welcome to join Prof. Yu Kang from the Nutrition Department of Peking Union Medical College Hospital to learn about nutrition and health, and to eat healthy and beautiful! Follow [Eat three meals a day] headline number~
Yukang
Professor and director of the Department of Clinical Nutrition, Peking Union Medical College Hospital
Member of the Nutrition Standards Committee of the National Health Commission
China Nutrition SocietyDirector
