Selenium – the mineral vital for an organism. He participates in fermentivny reactions of an organism and functioning of a thyroid gland. Scientists consider that selenium promotes reduction of risk of heart diseases, protects an organism from cancer and decrease in immunity.
How many it is necessary selenium
The norm of selenium in a day diet depends on age of the person and also on his physical state. Even babies need from 15 to 20 mkg of selenium a day which they receive, as a rule, with breast milk. 20 mkg of selenium are necessary also for children under 3 years, from 4 to 8 years the child needs already in 30 mkg of a microcell, from 9 to 13 years in a diet of the child there have to be already 40 mkg of selenium. From 14 years and further the person has to consume not less than 55 mkg of selenium a day. Pregnant women and the feeding women need to increase a selenium dose in a diet to 60-70 mkg.
Selenium in vegetable products
The useful microcell contains in many vegetable food. There is enough only 1 cup of seeds of sunflower to receive the recommended selenium dose. Only six Brazilian nutlets are enough to exceed this dose ten times. There is a selenium and in almonds, peanut, pistachios, pine nuts. Selenium is useful to health of hair, skin and nails, contained in nuts an acid omega-3, also "work" for your beauty.
Selenium content in vegetables and grain depends on that how many this microcell was in the soil, but even on the grown poor earth wheat, rice, oats, barley rich with selenium grows. Fruit also contain this microcell. There is it in bananas, grapes, citruses, strawberry and a kiwi. The richest source of selenium – mushrooms, but the champion – an aloe belief.
Selenium in animal products
Are blown animal origin are rich with selenium and sometimes even support him in surpluses. So in the 100th gram pork chop about 45 mkg of selenium, in the same portion of light chicken meat – 37 mkg of selenium. One egg contains about 15 mkg of a useful element. In portion fish – a tuna, a perch, a salmon – more than 100 mkg of selenium. It is a lot of selenium in oysters, mussels, meat of an octopus. So 100 grams of oysters contain the double dose of selenium necessary for the adult in day.
Preventions
Selenium – a microcell which is easy for receiving in enough if your diet consists of various, healthy food. The excess amount of selenium exceeding a necessary dose many times over can lead to serious problems with health. It can cause depressions, to problems with skin and nails, kidneys and a liver, diseases of a cardiovascular system. Overdose symptoms selenium – white spots on nails, loss of hair, nausea and dizzinesses. For this reason the healthy person doesn't have need to accept dietary supplements with this element or to buy the products enriched with it.