Il selenio
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Il selenio è un micronutriente presente in piccole tracce nel corpo umano. Si ritiene che il contenuto nel corpo sia tra i 13mg e i 20mg. La maggior parte del selenio è concentrata nel fegato e nella tiroide. La tiroide ne richiede buone quantità e una carenza di questo micronutriente può portare ad ipotiroidismo o squilibri tra t3 e t4.
Il selenio è importante anche per la formazione di enzimi antiossidanti che bloccano i radicali liberi. Stimola la formazione di anticorpi e linfociti, partecipa alla sintesi del DNA e protegge dalle infezioni.
Lo troviamo in buone quantità nel pesce e negli organi animali, il polpo e l’orata ad esempio superano i 100ug. Nella frutta lo troviamo in quantità minima e nella verdura in quantità che dipendono dalla ricchezza del terreno. Ogni 100g cipolle e asparagi possono arrivare a 17 ug mentre piselli, pomodori, fagioli e altre verdure non superano i 6ug. Le noci brasiliane sono ricche di selenio, solo una noce copre l’intero fabbisogno giornaliero.
Una carenza provoca problemi all’apparato riproduttore, pallore, debolezza muscolare, disfunzione della tiroide e del fegato. Fumo e alcol possono provocare una diminuzione di selenio.
L’assunzione giornaliera minima consigliata è di 60ug al giorno per le donne e 70ug per gli uomini. Gli integratori solitamente contengono 100-200ug. Il massimo quantitativo che l’organismo può sopportare è di 400ug. Un eccesso può provocare nausea, vomito, dolori addominali, caduta dei capelli.
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