Selenium is a trace mineral—meaning your body needs it in small amounts—but its impact on overall health is far from small. It plays a crucial role in metabolism, supports thyroid function, and contributes to immune health, reproduction, and antioxidant defense. Although it is found naturally in certain foods, many people overlook its importance until a deficiency causes noticeable symptoms.
Peanex Tablet is a nutritional supplement designed to support overall health by addressing specific vitamin and mineral deficiencies. It is commonly used to enhance immunity, promote bone health, and improve skin and hair conditions.
What is Selenium?
Selenium is an essential micronutrient that your body cannot produce on its own. It must be obtained from dietary sources or supplements. Once consumed, selenium is incorporated into proteins to form selenoproteins, which are vital for various bodily processes.
These selenoproteins act as antioxidants, protecting cells from oxidative stress and helping regulate important metabolic functions.
Selenium’s Role in Metabolism
Metabolism refers to the set of chemical reactions that keep the body alive, from converting food into energy to maintaining cellular health. Selenium contributes to this process in several ways:
Energy Production – Selenium-dependent enzymes help mitochondria (the body’s energy factories) work efficiently.
Protection Against Oxidative Damage – Metabolism naturally produces free radicals, and selenium helps neutralize them.
Nutrient Utilization – It supports the proper breakdown and use of carbohydrates, proteins, and fats.
Without enough selenium, energy production can slow down, leading to fatigue, muscle weakness, and a sluggish metabolism.
Selenium and Thyroid Function
One of selenium’s most critical roles is in thyroid health. The thyroid gland regulates metabolism through the production of hormones, and selenium is necessary for:
Conversion of Thyroid Hormones – Selenium helps convert thyroxine (T4) into triiodothyronine (T3), the more active form of the hormone.
Protection of Thyroid Cells – The thyroid produces hydrogen peroxide during hormone synthesis, which can be harmful in excess. Selenium-containing enzymes protect the gland from this oxidative stress.
Low selenium levels can contribute to thyroid disorders such as hypothyroidism, Hashimoto’s thyroiditis, and in some cases, goiter.
Food Sources of Selenium
Selenium content in foods depends largely on the selenium levels in the soil where plants are grown or animals are raised. Good dietary sources include:
Brazil nuts – One of the richest sources (just 1–2 nuts meet daily needs)
Seafood – Tuna, sardines, shrimp, and salmon
Meats – Turkey, chicken, and beef
Eggs
Whole grains – Brown rice, oats, and barley
For most adults, the recommended daily intake is 55 micrograms.
Signs of Selenium Deficiency
While selenium deficiency is rare in many countries, it can occur due to poor diet, digestive disorders, or long-term reliance on parenteral nutrition. Symptoms may include:
Muscle weakness
Hair loss
Fatigue
Weakened immune response
Cognitive decline
In severe cases, deficiency can lead to Keshan disease (a type of heart condition) or worsen thyroid problems.
Can You Get Too Much Selenium?
Yes. Excessive selenium intake—often from high-dose supplements—can lead to selenosis, a condition marked by:
Nausea and vomiting
Brittle hair and nails
Skin rashes
Nervous system problems
To avoid this, it’s best to get selenium primarily from food and only take supplements under medical supervision.
Final Thoughts
Selenium may be needed in small amounts, but it is essential for maintaining a healthy metabolism and supporting thyroid function. Including selenium-rich foods in your diet can help keep your energy levels stable, protect against oxidative stress, and maintain hormonal balance.
By paying attention to this often-overlooked nutrient, you’re taking a step toward better overall health—one Brazil nut at a time.
