Selenium is a key trace element essential for the proper functioning of the human body. It plays an important role as a component of antioxidant enzymes, such as glutathione peroxidase, which protects cells from damage caused by free radicals. Selenium is also essential for the metabolism of thyroid hormones and supports the immune system, increasing the body's ability to fight infections. In addition, selenium may reduce the risk of some cancers by limiting cell mutations and slowing down their division.
Selenium requirements in children and adolescents
During the first 3 years of life, children's average daily selenium requirement is 17 µg, then increases to 23 µg in the 4-9 age group and 35 µg in the 10-12 age group. In the teenage years (13-18 years), the requirement remains at 45 µg.
Selenium requirement in adults
For both women and men, the average daily requirement is 45 µg. The exception is pregnancy and breastfeeding, when women's requirements increase to 50 and 60 µg, respectively.
Recommended Selenium Intake - Children and Adolescents
In children and adolescents, the recommended daily dose of selenium increases gradually with age: for children aged 1-3 it is 20 µg, for children aged 4-9 – 30 µg and for children aged 10-12 this value increases to 40 µg. For girls and boys in their teenage years (13-18 years), the recommended daily intake of selenium is 55 µg, similarly to adults.
Recommended Selenium Intake - Adults
The recommended daily intake of selenium is 55 µg for adult men and women. Pregnant women should increase their intake to 60 µg per day, while breastfeeding mothers should increase their intake to 70 µg to meet the needs of the fetus and newborn.
Occurrence of selenium in food
Selenium is found in a variety of foods. The best sources include offal, such as kidneys, and seafood, including fish and shellfish. Other good sources of selenium include garlic, mushrooms, and dried legumes. The selenium content of animal products, such as milk and eggs, depends on the level in the feed. The most absorbable form of selenium is selenomethionine, found in plant foods, such as wheat, and the absorption of selenium from these sources is over 90%.
