Selenium is good for the skin, due to its antioxidant properties. It prevents premature skin-aging and protects it from sun irradiation. Also, selenium protects the skin from inflammatory diseases!
Selenium protects skin-aging due to sun radiation
Selenium is good for the skin. The main reason for premature skin aging is skin exposure to the dangerous UV radiation. High selenium levels protect from sunlight damage! Actually, selenium has powerful antioxidant properties. It can neutralize UV irradiation-induced free radicals. Otherwise, high amounts of free radicals can lead to oxidative stress which ages the skin!
Selenium is vital for certain antioxidant enzymes, such as glutathione peroxidase and thioredoxin reductase which are present in epidermal keratinocytes. Keratinocytes are the primary type of cell found in the outer layer of the skin, called epidermis. They are about 90% of the epidermal skin cells. So, selenium plays a key role in keratinocyte growth and function.[1,2]
Therefore, we should consume lots of foods high in selenium to protect skin aging due to sunlight.
Selenium deficiency may lead to skin diseases
Moreover, selenium protects the skin from inflammations.
For instance, selenium can help people with psoriasis. Psoriasis is a chronic inflammatory skin disease that affects about 2-3% of the population worldwide. It’s pretty common for people with psoriasis to have low glutathione peroxidase levels. Glutathione peroxidase is a powerful selenium antioxidant enzyme. High doses of selenium can increase the levels of glutathione peroxidase in patients with psoriasis, improving disease outcome.
Moreover, selenium deficiency increases the risk of skin cancer.
How much selenium do I need a day?
The recommended daily intake for selenium is 55 mcg. Higher doses may be beneficial for the skin, though. Especially, if you’re deficient in selenium. But, we shouldn’t get more than 400 mcg of selenium a day. This is the upper safe dose.
Too much selenium may have adverse effects for the skin. For instance, symptoms of excessive selenium include lesions of the skin, or skin rashes.
Can I get enough selenium from food for a glowing skin?
Certainly, we can get enough selenium from food. Seafood and meat are good sources of selenium. Cereals, eggs, and dairy contain moderate amounts of selenium, as well.
Above all, Brazil nuts are the richest food in selenium. A Brazil nut contains up to 90 mcg of selenium! More than the recommended daily intake!