Selenium deficiency can cause epiphyseal plate lesion and decrease cartilage type II collagen production. Selenium (Se) is a vital mineral for the human body to work as an antioxidant and fighting the aging process by improving immunity and lowering the damage that happens by the free radical, Selenium enhancing the body’s resistance against stress, infection, and diseases. As well as modulation of growth and improvement. Shortages in Selenium are affecting more than half of the world’s population. Selenium is one of the rarest elements on the surface of the earth. Selenium introduces in different food systems, the amount in the Selenium depends on the soil-availability to produce those food systems. Selenium found in foods rich in protein because it contains some amino acids.
Food rich in Selenium are seafood, meat, and cereals foods with almost low protein levels tend to have low Selenium content. According to a research study, Selenium amount in the eggs is (4%), vegetables and fruits (7%), milk or dairy products (21%), cereals and bread (26%), meat (26%), fish (10%). The Selenium amount is high in shark, cod, and canned tuna. Egg contain from 3 to 25 mg of Selenium in every whole egg, but that amount may vary depending on the supplementation in the diet of hens. Also, certain vegetables, such as onion, garlic, and broccoli may have Selenium but that depends also on the soil.
Minerals make up 0.01% of the body mass and are important for health, Minerals come from water, food, and soil, just like iron, zinc, selenium, copper, and magnesium. Iron works as oxygen transports and in the absence of iron can lead to anemia. Zinc is important for protein synthesis, in the absence of zinc it can inhibit growth and zinc is good for healing. Overdose of zinc for a long time may impair the immune system. Selenium is an antioxidant and, in the absence of selenium, can lead to cancer, cardiomyopathy, and heart disease.
Copper is a good stimulant for iron absorption, in the case of copper deficiency anemia and impaired immune system can occur. Magnesium is a stimulant for protein synthesis and in the absence of magnesium can lead to muscle cramps and muscle weakness. According to the Nordic Council of Ministers (2014, p 509), magnesium is included in cell function and the recommended dose for men is 350 mg/day and 280 mg/day for women, found in nuts, coffee, and in dark chocolate.
Water regulates the temperature of the body and is the most important component of the human body and has many functions. In the human body, the water regulates the concentration of electrolytes, Water carries nutrients and oxygen to all cells in the body, our blood contains 92% of water, our brain contains 75% of water, muscles contain 75% of water, and bones contain 22% water.
The body can get water from foods in varying amounts. The recommended intake of water is between 1000 ml to 1500 ml of water per day. Loss of water can be increased in a warm and humid environment or with heavy exercise, even the body can lose water during breathing. The best formula to know the exact recommended intake for the body’s need is 30 ml of water multiplied by the weight of the body, for example, for a person weighing 100 kg, 3 litters of water are required. There is an advanced formula to calculate the right amount of water intake according to the length, weight, height, and physical activities, check it here