Selenium
Selenium is one of the essential trace elements. In food, it occurs mainly in the form of selenium-containing amino acids - in plant-based foods mostly as selenomethionine and in animal-source foods as selenocysteine. Since the selenium concentrations in food depend on the concentrations in the soil and thus on the selenium uptake of plants and animals, they can vary greatly depending on the region. In Germany, fish, meat, sausage and eggs are the best natural sources of selenium.
In brief:
Depends on the selenium content in soil and plants. In Europe, mainly animal foods: fish, meat, sausage and eggs.
There is a lack of precise data on the selenium supply in the population. There are no indications of clinically relevant selenium deficiency symptoms.
Vegetarians and especially vegans. They tend to absorb less selenium than people who eat meat or animal-based foods.
Selenium has many different functions in the organism, which it usually performs as an integral component of proteins. For example, it helps protect cells from oxidative damage, is involved in the regulation of cell growth as a component of enzymes and is essential for normal thyroid function.
The German Society for Nutrition (DGE) recommends a daily intake of 60-70 micrograms (µgshort formicrogram) of selenium in the diet - an amount that is generally achieved through a balanced diet.
Selenium intake following a mixed diet
With a portion of sea fish, an egg and a handful of cashew nuts, the estimated values for an adequate selenium intake (for adults 60 - 70 µg/day) can be achieved easily.
Proposed maximum level for the addition of selenium to food supplements (per daily dose)
In order to provide consumers with a significant additional nutrient intake via food supplements when needed and at the same time protect well-supplied people from excessive intake, the German Federal Institute for Risk Assessment (BfRshort forGerman Federal Institute for Risk Assessment) recommends not adding more than 40 µgshort formicrogram of selenium per daily dose to a food supplement.
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