Have you noticed how age spots can cause your skin to lose its freshness and youthfulness?
Many times, these signs of aging can be caused by a lack of certain essential nutrients, including selenium.
This mineral, which often goes unnoticed, has a direct impact on the health of our skin and the overall functioning of our body.
In this article, we’ll explore how selenium can be key to preventing age spots and maintaining healthy skin.
What is selenium and why is it important?
Selenium is an essential mineral that the body needs to function properly, but cannot produce on its own. This means that we must obtain it from the food we consume.
Selenium is mainly stored in the muscles and thyroid gland, where it serves various vital functions.
Benefits of Selenium for Skin and Overall Health
- Delays premature aging
Selenium has a powerful antioxidant action that fights the effects of aging. Helps keep skin firm and healthy, reducing the appearance of wrinkles, age spots, and sagging. In addition, it promotes cell renewal, helping to keep the skin looking young. - Prevents degenerative
diseases Thanks to its antioxidant capacity, selenium neutralizes free radicals, which are responsible for cell damage and contribute to chronic diseases such as Alzheimer’s, cardiovascular diseases and some types of cancer. - Strengthens the immune system
Selenium also plays a crucial role in boosting the immune system. It possesses anti-inflammatory and antiviral properties, which helps protect the body from infection and disease. - Improves thyroid function
This mineral is essential for the proper function of the thyroid gland, which regulates metabolism. A lack of selenium can be linked to conditions such as Hashimoto’s thyroiditis, underscoring the importance of this mineral in thyroid health. - Reduces the risk of cardiovascular disease
Selenium also helps reduce the risk of heart disease by preventing the oxidation of fats in the arteries. By keeping these fats from oxidizing, you decrease your risk of heart attacks and strokes.
How do you know if you have a selenium deficiency?
Selenium deficiency can be detected by a blood test. However, you can also identify some common symptoms, such as:
- Tiredness and muscle weakness
- Mental confusion and low mood
- Dry, flaky skin
- Brittle nails
- Hair loss
- Frequent colds and infections
- Thyroid malfunction
Sources of Selenium in the Diet
Selenium can be easily obtained through various foods. Some of the best sources are:
- Brazil nuts (only two cover the recommended daily dose)
- Oysters, tuna, halibut, sardines and prawns
- Chicken breast, cottage cheese and eggs
- Brown rice, sunflower seeds and wholemeal bread
- Shiitake beans and mushrooms
The recommended daily dose of selenium for adults is 55 micrograms.
However, pregnant or breastfeeding women should increase this amount (always consulting with their GP).