Selenio: Funzioni, Quanto ne Serve e Dove si Trova
Table of Contents
Che cos’è il selenio?
Un uovo fornisce circa 20 micro grammi di selenio
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Importanza del selenio
- Protezionedalle specie reattive dell’ossigeno (ROS): Le selenoproteine funzionano come antiossidanti, neutralizzando i radicali liberi e proteggendo le cellule dai danni ossidativi. Questo è importante per prevenire l’invecchiamento precoce e ridurre il rischio di malattie croniche come il cancro e le malattie cardiache.
- Regolazione del metabolismo: Il selenio è coinvolto nella sintesi e nell’attivazione degli ormoni tiroidei, che sono fondamentali per il corretto funzionamento della tiroide e per la regolazione del metabolismo. Un adeguato apporto di selenio è essenziale per mantenere un metabolismo sano.
- Supporto del sistema immunitario: Il selenio è coinvolto nella difesa immunitaria, aiutando a mantenere unsistema immunitarioforte e funzionante. Le selenoproteine svolgono un ruolo chiave nella risposta immunitaria e nella regolazione dell’infiammazione.
Fonti alimentari di selenio
- Noci del Brasile:le noci del Brasile sono considerate una delle migliori fonti di selenio. Solo poche noci del Brasile possono fornire la quantità giornaliera raccomandata di selenio.
- Pesce e frutti di mare:molti tipi di pesce, come il tonno, il salmone e le cozze, sono ricchi di selenio. I frutti di mare, come le ostriche e i gamberi, sono anche buone fonti di questo micronutriente.
- Carne e pollame:la carne rossa, il pollo e il tacchino sono fonti di selenio. Assicurarsi di scegliere tagli magri di carne per ridurre l’assunzione di grassi saturi.
- Uova:le uova contengono anche una buona quantità di selenio, insieme ad altri nutrienti essenziali.
- Cereali integrali:i cereali integrali, come il grano intero e l’avena, possono fornire una modesta quantità di selenio nella dieta.
- Latticini:Il latte e i latticini, come lo yogurt e il formaggio, contengono selenio in quantità limitata
Benefici per la salute
- Un adeguato apporto di selenio può offrire diversi benefici per la salute umana. Alcuni di questi includono:
- Protezione antiossidante:il selenio agisce come antiossidante, proteggendo le cellule dai danni ossidativi e aiutando a prevenire l’invecchiamento precoce e le malattie croniche associate.
- Supporto del sistema immunitario: è coinvolto nella regolazione del sistema immunitario, aiutando a mantenere un sistema immunitario forte e funzionante.
- Salute tiroidea: è essenziale per la sintesi e l’attivazione degli ormoni tiroidei, che sono fondamentali per il corretto funzionamento della tiroide e del metabolismo.
- Riduzione del rischio di malattie cardiache:alcune ricerche suggeriscono che un adeguato apporto di selenio può essere associato a un minor rischio di malattie cardiache.
- Supporto cognitivo:studi preliminari hanno suggerito che il selenio potrebbe avere un ruolo nella prevenzione del declino cognitivo e delle malattie neurodegenerative come l’Alzheimer.
Livelli consigliati di selenio
I livelli consigliati di selenio variano a seconda dell’età, del sesso e dello stato di salute. Di seguito sono riportati i livelli di assunzione giornaliera raccomandata (RDA) di selenio per diverse categorie di persone:
– Neonati da 0 a 6 mesi:15 microgrammi al giorno
– Bambini da 7 a 12 mesi:20 microgrammi al giorno
– Bambini da 1 a 3 anni:20 microgrammi al giorno
– Bambini da 4 a 8 anni:30 microgrammi al giorno
– Ragazzi/e da 9 a 13 anni:40 microgrammi al giorno
– Adolescenti/e dai 14 ai 18 anni:55 microgrammi al giorno
– Adulti di età superiore ai 19 anni:55 microgrammi al giorno
– Donne in gravidanza:60 microgrammi al giorno
– Donne in allattamento:70 microgrammi al giorno
In caso di condizioni di salute specifiche o di necessità dietetiche particolari, è sempre consigliabile consultare un medico o un dietista per determinare l’apporto di selenio più adatto al proprio caso.
Dosaggio e precauzioni
Eccesso di selenio
Un eccesso di selenio può essere dannoso per la salute e può portare a una condizione nota come selenosi. L’assunzione eccessiva di selenio può verificarsi attraverso l’uso di integratori alimentari ad alte dosi o l’assunzione di cibi che contengono quantità molto elevate di selenio.
I sintomi della selenosi possono includere:
–Capelli o unghie fragili
–Cambiamenti nella pelle, come dermatite o eruzioni cutanee
–Nauseaovomito
–Diarreaodisturbi gastrointestinali
–Affaticamentoedebolezza muscolare
–Irritabilitàonervosismo
–Problemi neurologici,come tremori o perdita di sensibilità
La selenosi è una condizione rara e di solito si verifica solo con l’assunzione eccessiva di selenio per un periodo prolungato.
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