What Vegetarians Should Know About Selenium

Posted by: Sina Ghaboussi | Feb 10, 2010

Selenium is a trace mineral that is incorporated into proteins to make selenoproteins. Selenoprotiens are important antioxidant enzymes, they help regulate thyroid function and play an essential role in the immune system. The antioxidant properties of selenoproteins help prevent cellular damage from free radicals that are believed to contribute to the development of chronic diseases like cancer and heart disease.
Another good reason to be a vegetarian is that plant foods are the major dietary sources of selenium. Selenium also can be found in some meat and seafood. The foods richest in selenium are brazilian nuts, walnuts, enriched noodles, eggs, cottage cheese, fortified oatmeal, fortified bread, brown and white rice and cheese.

Selenium deficiency is rare in the US and is usually only seen in severe illness or gastrointestinal disorders, for example Crohn’s disease or surgical removal of part of the stomach. These disorders can cause deceased selenium absorption. Someone suffering from selenium deficiency is characterized by a lowered immune system that makes the body more susceptible to illness. Specific diseases associated with selenium deficiency are Keshan Disease (children with an enlarged heart and poor heart function), Kashin-Becl Disease (results in osteoarthroapathy) and myxedematous endemic Cretinism, resulting in mental retardation.

Vegetarians (and non-vegetarians) should consider taking a selenium supplement if you suffer from a gastrointestinal disorder or lowered immune system. Some research has also shown that taking a daily supplement containing 200 ug (micrograms) of selenium per day could lower the risk of developing prostate, lung, and colorectal cancer. This research suggests that selenium supplements can be beneficial to many vegetarians (and non-vegetarians alike).

The recommended dietary allowance (RDA) for infants from birth to 6 months is15 ug, and for 7 to 12 months old it’s 20 ug. One to 3 year olds RDA is 20 ug and 4 to 8 year olds is 30 ug. For children 9 to 13 years old the RDA is 40 ug and for 14 to 18 year olds it is 55 ug. For adults the RDA is also 55 ug, although it is 60 ug in pregnancy and 70 ug for breast-feeding moms.

Related Links:
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Article Source: http://ods.od.nih.gov/factsheets/selenium.asp

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