Dieta Dla Zdrowia

Selen - cudowny pierwiastek

Wielu z nas w czasie przesilenia wiosennego , przy nagłych zmianach temperatur, ulega zakażeniom bakteryjnym lub wirusowym. Dlatego właśnie teraz warto zadbać o odpowiedni poziom selenu w organizmie, bo jest to jeden nielicznych pierwiastków o udowodnionym działaniu przeciwbakteryjnym i wirusowym a nie jest to jedyna jego zaleta!

Dlaczego selen jest tak ważny?

Selen chroni nasz układ odpornościowy, broniąc nas przed bakteriami i wirusami, w tym opryszczki i półpaśca. Wykazuje też działanie przeciwzapalne, dlatego wspomaga leczenie takich przewlekłych schorzeń, jak reumatoidalne zapalenie stawów lub toczeń. Ma on dobroczynny wpływ na naczynia krwionośne i chroni przed miażdżycą. Pierwiastek ten aktywuje czynniki przeciwnowotworowe, zapobiega chorobom układu sercowo-naczyniowego, wykazuje działania antyproliferacyjne i przeciwzapalne. Zapobiega zaćmie oraz zwyrodnieniu plamki żółtej. Stymuluje również układ odpornościowy oraz zapobiega szkodliwemu gromadzeniu się metali ciężkich i niektórych związków toksycznych. Do niedoborów tego mikroelementu dochodzi głównie z powodu błędów żywieniowych, ale także w przypadku zaburzenia jego transportu w organizmie.  Dla człowieka podstawowym źródłem tego mikroelementu jest woda pitna oraz żywność pochodzenia roślinnego i zwierzęcego. Dużą jego ilość zawierają między innymi produkty zbożowe, ryby morskie, podroby, jaja, drożdże, grzyby, pomidory, szparagi, orzechy oraz kalarepa. Mimo, że więcej selenu występuje w produktach pochodzenia zwierzęcego, to najlepszym jego źródłem są drożdże, pszenica i inne produkty roślinne ze względu na wyższą aktywność biologiczną. Zawartość selenu w produktach spożywczych zależy również od rodzaju obróbki kulinarnej. Gotowanie i smażenie potraw oraz wypiek chleba może powodować straty selenu. Straty te mogą wynosić nawet do kilkudziesięciu procent. Przemysłowe mielenie ziaren zbóż także zmniejsza zawartość tego pierwiastka o 10-30%. Ile zatem potrzebujemy selenu? Według norm i zaleceń żywieniowych dla ludności Polski wystarczy jeśli spożyjemy 55 g na dzień.

Jak działa selen?

Istotny wpływ selenu na organizm człowieka wynika z faktu, że wchodzi on w skład ponad 20 enzymów, uczestniczących przede wszystkim w przemianach oksydacyjnych. Dzięki temu chroni nasz organizm przed działaniem wolnych rodników, które mogą być jedną z przyczyn powstawania nowotworów. Pośrednio uczestniczy on również w przemianach kwasów tłuszczowych oraz wpływa na syntezę hormonów tarczycy. Odgrywa ponadto istotną rolę w syntezie DNA i RNA (nasz materiał genetyczny). Poprzez wspólne działanie z witaminą E opóźnia starzenie komórek i tkanek oraz pomaga w utrzymaniu ich elastyczności.

Selen - kobiecy pierwiastek

Selen jest szczególnie korzystny dla kobiet w okresie menopauzy, ponieważ łagodzi uderzenia gorąca i inne związane z nią dolegliwości.
Niektóre badania wykazały, że niedobory tego pierwiastka  u ludzi związane są z powikłaniami ciąży, poronieniem oraz przedwczesnym porodem. Dlatego też, zarówno w czasie ciąży jak i karmienia piersią suplementacja selenem, przy niedoborowej diecie, jest nieodzowna dla prawidłowego funkcjonowania systemu antyoksydacyjnego przyszłej matki i jej potomstwa.

Zdrowi rodzice - zdrowe dzieci

Niski poziom selenu w surowicy krwi już we wczesnym stadium ciąży prognozuje niską masę urodzeniową dziecka. Potomstwo kobiet z niedoborami witamin i minerałów, w tym i selenu, w czasie ciąży posiada niskie ich zapasy i jest bardziej podatne na schorzenia związane z niedostateczną podażą tych składników. Urozmaicona dieta ze zwiększoną zawartością selenu zalecana jest przede wszystkim mężczyznom, gdyż potrzebują oni więcej tego pierwiastka w organach reprodukcyjnych aniżeli kobiety.  Pierwiastek ten występuje w dużych ilościach w ejakulacie i odgrywa istotną rolę w utrzymaniu sprawności seksualnej. Wynika to z udziału enzymu zawierającego selen w ochronie plemników przed działaniem wolnych rodników, których nadmiar może powodować zmniejszenie lub całkowitą utratę ich ruchliwości co równa się bezpłodności.

Co za dużo, to niezdrowo!

Mimo że selen jest uznany za pierwiastek niezbędny, jego nadmiar może być toksyczny.  Toksyczna dawka selenu wynosi 700g/ dobę. Nadmiar selenu w organizmie objawia się łamliwością i wypadaniem włosów oraz brwi. Dochodzi do zaburzeń działania przewodu pokarmowego, zaostrzenia zmian stawowych. Można zaobserwować również wysypkę na skórze, nieprzyjemny, czosnkowy zapach z ust, metaliczny smak w ustach, zmiany nastroju. Dlatego najbezpieczniejszą formą dostarczania selenu do naszego organizmu jest po prostu naturalna, urozmaicona żywność.

Autor: Joanna Pieczyńska

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Komentarze (34)

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  • tom2016/04/26 10:35

    Przedawkownie

    dopuszczalna dawka dzienna selenu to max 100 mikrogramów!!!!!!!!!!!!!!!!! - ale chyba czystego metalu i to w proszku, he,he ... a witaminy C 60 mg - he,he ... brałem przez pol roku 9000 mg witaminy C dziennie i ŻYJĘ i to DOBRZE :) Dla tych w żywności - czynnych biologiczne to mamy też normy ???? Jak ktoś zje 2 kilo jabłek to zemrze z powodu przedawkowania witamin ?????

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  • bozena2015/12/31 00:38

    selen

    dopuszczalna dawka dzienna selenu to max 100 mikrogramów!!!!!!!!!!!!!!!!!

  • bozena2015/12/31 00:38

    selen

    dopuszczalna dawka dzienna selenu to max 100 mikrogramów!!!!!!!!!!!!!!!!!

  • acai original opinie2015/11/23 15:35

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  • Terrell2015/07/14 10:09

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    Weather is part of climate, I love how peploe say weather isn't climate Um. yes it is.They attribute warm weather to global warming but cold weather doesn't debunk it? Seems like a big double standard to me.Snowing in Texas and New Orleans.By the way, it being that cold in New Orleans is NOT typical and NOT normal.People from back then always say it was snowing and they had to walk both ways up hill to school. I highly doubt thawing out frozen pipes was the normal for Baton Rouge.

  • Ketmani2015/07/10 01:40

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    Pin my tail and call me a doenyk, that really helped.

  • Bruno2015/07/09 21:47

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    23 december, 2012Snygg sele! Fe4rgen paassr perfekt! Sv. Att he5lla honom musklad e4r absolut det viktigaste, han ve4ger ju inte se5 mycket le4ngre utan bara 26kg. Mycket pe4ls som lurar f6gat som du skriver. Men 25kg kan jag nog inte understiga me5nga kilon de5 man ke4nner hf6ftbenen lite redan nu.Det e4r ju tur att sporter som Rallylydnad finns de5 han kre4ver sin tre4ning, men i mindre me4ngd!

  • krzychu2014/12/15 19:28

    ej

    Marcin .. mistrzu, nie podniecaj się!

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