Selen – unverzichtbarer Bestandteil der Ernährung für Männer
Mateusz Pawlak
2026-03-25
3 Min. Lesezeit
166
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Selen ist ein Mineralstoff, der für die ordnungsgemäße Funktion des Körpers unerlässlich ist, insbesondere bei Männern. Seine Bedeutung in der Ernährung ist sehr groß, da es entscheidende Funktionen im Körper erfüllt. Obwohl die Forschung über Selen noch andauert, stimmen die Wissenschaftler darin überein, dass Selenmangel zu einer Schwächung der Muskeln, einem erhöhten Krebsrisiko, Herz-Kreislauf-Erkrankungen und Fruchtbarkeitsproblemen führen kann. Daher ist es wichtig, dass Selen in kleinen, sicheren Mengen zugeführt wird, da ein Überschuss zu Toxizität und unerwünschten Nebenwirkungen führen kann.
Selenium – specific features
Selenium was discovered in 1817 by the Swedish scientist Jöns Jacob Berzelius, but its health benefits were proven much later. It was not until 1950 that scientists from the United States and Germany confirmed its antioxidant effects. The main source of selenium is primarily seafood, such as shrimp, crab, and salmon. In plants, the selenium content varies and depends on the amount in the soil. Brazil nuts and brown rice are also rich in this valuable mineral ingredient. The American Food and Nutrition Board (FNB) has established that the daily selenium intake from food or supplements should not exceed 400 µg in adults.
Malignant neoplasms
A scientific study demonstrated that men with an optimal selenium level in their blood had significantly lower risk of developing prostate cancer than individuals with a lower level of this factor. In one of the more detailed studies, scientists observed a 65% decrease in the number of cases of advanced prostate cancer among people with a higher selenium level in their blood. Additionally, it was shown that this factor reduces the likelihood of developing lung, colorectal, and skin cancer. Researchers hypothesize that selenium enhances the body's natural immunity to cancer cells and inhibits the formation of blood vessels that can contribute to the growth of metastases.
Fertility
Insufficient selenium levels are associated with irregularities in sperm and an increased risk of early pregnancy loss. Research has demonstrated that adequate levels of this element enhance sperm quality. Individuals with lower levels of this element in their blood have been found to have fewer sperm. Moreover, studies have shown that selenium can reduce the risk of mutations in certain chromosomes, which are the primary cause of birth defects and miscarriages.
Aversion of damage caused by free radicals
Selen facilitates the avoidance of DNA damage to cells that is caused by the spread of free radicals. Ensuring an adequate selenium intake in the diet can contribute to circumventing premature aging.
Preventing heart diseases
Numerous scientific studies have observed a link between serious heart issues in large animals (cattle, etc.) and selenium deficiency. Very low levels of coenzyme Q10 (a key compound responsible for proper heart functioning) have been noticed in animals with heart problems. The appropriate level of this coenzyme depends on selenium and vitamin E. A deficiency of this compound increases the risk of heart disease due to oxidative stress caused by free radicals. Other studies have shown that oxidized LDL (one of the fractions of LDL cholesterol, too high a level is considered a risk factor for coronary artery disease) plays a significant role in the development of heart diseases. An adequate level of selenium protects against the harmful effects of LDL and increases the level of HDL (the desired cholesterol fraction).
Joint arthritis
A diminished level of selenium in the blood plasma has been observed in individuals afflicted with joint arthritis. Joint arthritis is a chronic ailment that causes pain, stiffness, swelling, deformity, and loss of joint mobility.
Mental health condition
A low selenium level is also linked to impaired cognitive function in the elderly, as well as to disorientation, depression, fatigue, and anxiety attacks. Recent studies indicate that an adequate level of this micronutrient in the body can have a beneficial effect on mood, behavior, and cognitive functions, which is due to its role in regulating thyroid function. Therefore, it is worth paying attention to a varied diet and consulting a doctor before starting supplementation.
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