Selenium is an essential mineral that plays a crucial role in our overall health and well-being. It is a trace element found in soil, plants, and animals, and is vital for various bodily functions, including the proper functioning of our cognitive abilities.
Cognitive function refers to our mental processes that involve the ability to learn, think, reason, remember, and make decisions. It is what enables us to process information, understand complex concepts, and carry out daily tasks effectively. With age, our cognitive abilities tend to decline, making it important to understand how we can maintain and improve them.
In recent years, there has been a growing interest in the role of selenium intake and its potential influence on cognitive function. Numerous studies have been conducted to investigate this relationship, and the results have been quite promising.
Let’s take a closer look at how selenium intake might influence our cognitive function and why ensuring an adequate intake of this mineral is crucial for our overall health.
What is Selenium?
Selenium is a mineral that is naturally present in the soil. It is also found in plants, as they absorb it from the soil while growing. Additionally, animals that graze on these plants also obtain selenium, making it a part of their diet. This essential mineral is then passed on to humans when we consume these plants and animal products.
Selenium plays a vital role in various bodily functions, including maintaining a healthy immune system, regulating thyroid hormones, and protecting against oxidative stress. It is also a powerful antioxidant that helps to protect our cells from damage caused by harmful molecules called free radicals.
Selenium Intake and Cognitive Function
Several studies have shown that selenium intake may have a positive impact on cognitive function. A review of 12 studies found that higher levels of selenium were associated with better cognitive performance in older adults. Another study conducted on adults aged 60 and above found that those who consumed higher levels of selenium had better memory function.
One of the reasons why selenium may influence cognitive function is due to its role in protecting against oxidative stress. As we age, our cells are more susceptible to damage from free radicals, which can lead to cognitive decline. Selenium’s antioxidant properties help to neutralize these harmful molecules, reducing the risk of cognitive impairment.
Furthermore, selenium also plays a key role in regulating thyroid hormones, which are essential for brain function. An imbalance in thyroid hormones can lead to cognitive impairment, and selenium helps to maintain their proper functioning.
Additionally, some studies have also linked low selenium levels to an increased risk of neurological disorders such as Alzheimer’s disease and Parkinson’s disease. It is believed that selenium’s role in reducing inflammation and oxidative stress may play a protective role against these conditions.
How to ensure an Adequate Intake of Selenium
The recommended daily intake of selenium varies depending on factors such as age, gender, and pregnancy status. For adults, the recommended daily intake is between 55-70 micrograms per day, with pregnant and lactating women requiring slightly higher amounts.
Selenium can be found in various food sources, including seafood, poultry, eggs, dairy products, and whole grains. Brazil nuts are also an excellent source of selenium, with just one nut providing more than the recommended daily intake. However, it is important to note that the amount of selenium in plant-based foods depends on the soil where they were grown. So, consuming a varied diet is key to ensuring adequate selenium intake.
Supplements can also be used to meet selenium requirements, but it is important to consult with a healthcare professional before starting any supplement regimen.
Final Thoughts
In conclusion, selenium intake may have a positive influence on cognitive function, particularly in older adults. Its antioxidant properties and role in regulating thyroid hormones make it an essential nutrient for maintaining optimal brain health. Consuming a well-balanced diet that includes selenium-rich foods, along with leading a healthy lifestyle, is crucial for preserving and improving cognitive function.
