硒:好處、用途、副作用、劑量等

What is selenium?

Selenium is a mineral found in soil. It occurs naturally in water and some foods. Although people only need very small amounts of selenium, selenium plays a key role in the body's metabolism.

Selenium Benefits

Selenium has attracted attention for its antioxidant properties. Antioxidants protect cells from damage caused by environmental conditions such as aging, lifestyle choices and pollution. Over time, this cellular damage is linked to cancer, heart disease, and decreased mental skills.

Selenium supports many functions in your body, including:

  • Thyroid health. The thyroid is a small gland that produces hormones that regulate the body's metabolic processes. If you have an underactive thyroid, you may experience fatigue, weight gain, depression, and muscle pain. Over time, thyroid risks can worsen chronic conditions.

    Selenium helps maintain healthy thyroid function. But research shows that too much can damage your thyroid.

  • Cognitive support. Research shows that selenium’s antioxidant properties can combat cell damage that may worsen brain and nervous system diseases such as Parkinson’s, Alzheimer’s and multiple sclerosis. Research is ongoing to determine whether selenium can help prevent or treat the loss of mental skills. But scientists believe eating enough can help maintain healthy brain function.

Selenium has also been studied to treat dozens of other conditions. They range from asthma to arthritis to prostate cancer to infertility. The results of these studies are inconclusive.

How much selenium should you take?

The Recommended Dietary Allowance (RDA) includes the total amount of selenium you should get from food and any supplements you take. Most people can get the recommended daily amount of selenium from food.

The safe upper limit of selenium for adults is 400 micrograms per day. Anything above this is considered an overdose.

group
Recommended dietary intake
Children 1-3 years old 20 micrograms/day
Children 4-8 years old 30 mcg/day
Children 9-13 years old 40 mcg/day
Adults and children over 14 years old 55 mcg/day
pregnancy period 60 mcg/day
during breastfeeding 70 mcg/day

Selenium-containing foods

The amount of selenium in a food depends largely on the soil conditions in which the food is grown.

Good food sources of selenium include:

1. Brazil Nuts

Brazil nuts are the most potent source of selenium. But portion control is important. Just one nut contains 95 micrograms, nearly twice your daily requirement. Doctors recommend no more than 400 micrograms of selenium per day to avoid potential health risks.

2.Seafood

Most seafood contains large amounts of selenium. White fish such as yellowfin tuna and halibut contain about 92 micrograms of the mineral per 3-ounce serving, while the same serving of canned sardines has 45 micrograms.

3.Lean meat

Meat is an excellent source of many essential nutrients, including selenium. The selenium content of fried chicken breast is as high as 35 micrograms, and if you eat the skin, you can get an additional 5 micrograms of selenium. Lean beef varieties are also a good choice. A 4-ounce serving of skirt steak contains 26 micrograms of selenium.

4. Pasta

Pasta is an easy way to add selenium to most diets. A cup of cooked pasta contains 36 micrograms, while whole-wheat varieties contain up to 50 micrograms.

5. Rice

Since most rice is gluten-free, it may be a good choice for people with wheat allergies or celiac disease. One cup of cooked white rice contains 9 micrograms of selenium. But you can get about 15 micrograms from a cup of brown rice.

6. Eggs

Large eggs provide about 28% of your daily selenium needs. Most are found in egg yolks. If you're watching your cholesterol intake, egg whites also contain about 9 micrograms of selenium.

7. Oatmeal

Whether you make it a breakfast bowl, use it to thicken smoothies, or use it to replace flour in baked goods, oatmeal is an excellent source of selenium. A cup of ready-to-eat oatmeal contains 10 micrograms of selenium, while raw oats have up to 23 micrograms.

8. Baked beans

Baked beans (including vegetarian products) contain approximately 12 micrograms of selenium per cup. Beans are also a great source of fiber, but canned beans contain a lot of sodium. Eat in moderation to avoid the health risks of a high-sodium diet.

What are the risks of taking selenium?

Our bodies need selenium to function properly, but there are risks to adding more selenium to your diet, including:

  1. side effect. When taken in normal doses, selenium usually does not cause side effects. Overdose of selenium may cause bad breath, hair loss, fever, fatigue and nausea < ai=5 >.
  2. interaction. Selenium may also interact with other medications and supplements you take, such as some antacids, chemotherapy birth control pills, cholesterol-lowering statins and niacin medications, corticosteroids,
  3. skin cancer . Selenium supplements may be associated with the risk of skin cancer (squamous cell carcinoma), so people at high risk for skin cancer should not take these supplements.

Selenium toxicity

A little bit of selenium is usually enough to meet your daily needs. In the long term, regularly reaching unsafe levels can lead to selenium toxicity, a condition linked to respiratory problems, kidney failure and heart problems. At high enough levels, selenium toxicity can even be fatal.

Selenium deficiency

Selenium deficiency is rare among healthy people in the United States. But certain health conditions - such as HIV or Crohn's disease - put you at higher risk for low selenium levels. People who are fed intravenously are also at risk for selenium deficiency.

Symptoms of selenium deficiency include:

  • Headache
  • nausea
  • Confused
  • fatigue
  • attack
  • along with

Selenium deficiency may cause:

  • Male infertility and male birth-specified infertility
  • Keshan disease (a type of heart disease)
  • Kashin-Beck disease (a type of arthritis).

Selenium supplement

If you are deficient in selenium, your doctor may recommend taking a selenium supplement.

These supplements usually come in capsule or tablet form. But whole foods are the best sources of selenium, as this mineral can be destroyed during processing. Unless your doctor tells you to take a supplement, get your selenium from food to avoid getting too much.

Review

All comments are moderated before being published

HealthyPIG Magazine

View all
無人機醫療配送:低空經濟下的香港新契機

無人機醫療配送:低空經濟下的香港新契機

  無人機醫療配送:低空經濟下的香港新契機 —— 從健康、醫療金融到商業模式的全球比較與啟示 在香港「低空經濟」監管沙盒下,無人機由數碼港跨海至長洲醫院,約 12 公里航線僅需 18–20 分鐘,相比傳統 45–65 分鐘大幅提速。本文聚焦醫療價值、醫療金融回報與商...
醫管局普通科門診改名「家庭醫學門診」——香港基層醫療新里程?

醫管局普通科門診改名「家庭醫學門診」——香港基層醫療新里程?

  基層醫療 家庭醫學 健康政策 醫管局普通科門診改名「家庭醫學門診」:利與弊、國際比較與香港基層醫療的下一步 醫務衞生局宣佈由 2025 年 10 月 11 日起,將「普通科門診」與「家庭醫學專科門診」統一命名為「家庭醫學門診服務」,74 間普通科門診...
基孔肯雅熱:被伊蚊叮咬後的劇痛病毒 — 病毒、傳播、症狀與防治全解析

基孔肯雅熱:被伊蚊叮咬後的劇痛病毒 — 病毒、傳播、症狀與防治全解析

什麼是基孔肯雅熱? 基孔肯雅熱(Chikungunya Fever)是一種由**基孔肯雅病毒(Chikungunya virus, CHIKV)**引起的急性傳染病,屬於 Togaviridae 家族 Alphavirus 屬。這種病毒最早於 1952 年在坦桑尼亞被發現,其名稱來自當地馬孔德...
登革熱:全球爆發中的熱帶威脅與防護全解析

登革熱:全球爆發中的熱帶威脅與防護全解析

登革熱係乜嘢? 登革熱(Dengue fever)係一種由登革熱病毒(Dengue virus)引起嘅急性傳染病,主要經由伊蚊(Aedes mosquito)叮咬傳播,特別係白紋伊蚊(Aedes albopictus)同埃及伊蚊(Aedes aegypti)。呢啲蚊喺日間最活躍,因此唔似瘧疾嗰...
流感點樣會引致腦病變、心肌炎同休克?——從「感冒」變成致命風暴

流感點樣會引致腦病變、心肌炎同休克?——從「感冒」變成致命風暴

近排有新聞報導,一名原本健康嘅中學生感染乙型流感(Influenza B)之後,出現腦病變、心肌炎同休克,情況危殆。好多家長都會問:「流感唔就係普通感冒?點解可以嚴重到影響腦同心臟?」其實,流感背後嘅機制比我哋想像中複雜得多。 一、流感病毒唔止攻擊呼吸道 流感病毒(包括甲型同乙型)主要透過飛...
牛骨湯食譜大全|Instant Pot 壓力煲 & 傳統老火湯版本

牛骨湯食譜大全|Instant Pot 壓力煲 & 傳統老火湯版本

牛骨湯食譜係香港家庭常見嘅煲湯之一,牛骨湯香濃滋補,配合中藥材更具養生功效。本文介紹肉骨類選擇、牛骨湯建議配搭、常見中藥材分類,以及Instant Pot壓力煲與傳統老火湯版本食譜,並引用科學研究支持。
澳洲飲用水發現「食腦變形蟲」:全球風險與地區對策(含各國/各州實用指南)

澳洲飲用水發現「食腦變形蟲」:全球風險與地區對策(含各國/各州實用指南)

澳洲飲用水發現「食腦變形蟲」:全球風險與地區對策(含各國/各州實用指南) 澳洲飲用水發現「食腦變形蟲」:全球風險與地區對策(含各國/各州實用指南) 重點:事件本身不代表飲水會感染;主要風險來自水經鼻腔進入。 目錄 ...
如何判斷雞翅是否變壞?

如何判斷雞翅是否變壞?

重點摘要 雞翅會變質嗎? 如何判斷雞翅是否變壞? 過期雞翅還能食嗎? 雞翅可存放多久? 如何儲存雞翅? 雞翅可以冷凍嗎? 結論 雞翅會變質嗎? 會。皮脂較多、表面不潔或溫度過高時,細菌繁殖更快。 如何判斷雞翅是否變壞? 外觀:皮色發黃、出黑斑或血水。 觸感:表面黏滑、軟爛。 氣...
如何判斷雞蛋是否變壞?

如何判斷雞蛋是否變壞?

重點摘要 雞蛋會變質嗎? 如何判斷雞蛋是否變壞? 過期雞蛋還能食嗎? 雞蛋可存放多久? 如何儲存雞蛋? 雞蛋可以冷凍嗎? 結論 雞蛋會變質嗎? 會。殼面有微孔,溫差及濕度變化會令細菌入侵。 如何判斷雞蛋是否變壞? 水測:沉底=較新鮮;浮起=多半變壞。 打開觀察:蛋白渾濁水樣、蛋黃...