What are the benefits? | Selenium is needed for the formation of certain enzymes including glutathione peroxidase, an important antioxidant enzyme that helps to neutralise potentially damaging free radicals in the body. Free radicals are by-products of chemical reactions that take place in the body. They cause damage by interacting with cell membranes, proteins and DNA. Selenium is also needed for the normal functioning of the thyroid hormones, and may play an important role in men's reproductive health. | What are the natural food sources? | Good sources of selenium include bread, Brazil nuts, fish and liver. Other sources include brown rice, chicken, dairy products, onions and vegetables. The selenium content of vegetables may be affected by the selenium content of the soil in which they were grown. | How much do you need? | The recommended daily allowance for selenium is not defined, but most adults consume between 25 and 130 mcg per day. A long-term intake of upto 200 mcg daily is not considered harmful. | Are you likely to be deficient? | Symptoms of selenium deficiency include exhaustion, growth impairment, high cholesterol levels, infections and sterility. | Are you taking too much? | Taking too much selenium may cause arthritis, brittle nails, garlicky breath odour, gastrointestinal disorders, hair loss, irritability, liver and kidney impairment, a metallic taste in the mouth, pallor, skin rash and changes in the nervous system. | Are there any interactions? | There are no well-known interactions with selenium. |
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