Selenium, an ally against sun-induced skin aging

Vitamins & minerals
Eléonore de Maurissens
Reading time: 3 minutes
Selenium, bondgenoot tegen huidveroudering door de zon

Selenium is an antioxidant trace element that supports our body. In the summer sun, it fights the premature aging of skin cells, which leads to wrinkles or brown spots. We obtain selenium through our diet1.


Selenium is an essential component of so-called 'selenoproteins'. It has an antioxidant effect that combats excess free radicals. These free radicals can damage the skin and cause more wrinkles or brown spots. They are caused by various factors, such as pollution, smoking, or prolonged exposure to the sun.

 

Selenium as a shield against free radicals and oxidative stress2-5

Selenium has many benefits for our body. We mainly owe these to the function this trace element performs there. It is renowned for its antioxidant effect and its supportive effect on the immune system. Our body produces toxins, also called free radicals. An excess of certain factors such as stress, alcohol, pollution, smoking, or prolonged exposure to the sun can lead to an overproduction of free radicals. The immune system then finds it difficult to eliminate them. A direct consequence of this abundance of free radicals is accelerated aging, because they attack our cells. This is called 'oxidative stress'. Under the influence of part of the sun's rays (UVA), free radicals react with the precursor molecules of melanin (or eumelanin), which gives our skin its color. The energy released during the breakdown of oxidized precursor molecules is transferred to the DNA, which can then undergo certain changes.4

Selenium protects our skin against cell damage from prolonged exposure to the sun

How does selenium help in the fight against premature skin aging?2-5

With its antioxidant properties, selenium neutralizes excess free radicals and other peroxides (oxidizing substances). It does this by increasing the level of another antioxidant molecule: glutathione peroxidase. Selenium thus helps with the regeneration of vitamins C and E. Vitamin C protects tissues by intercepting oxidizing substances and strengthening the collagen fibers that support the cells. The most important property of vitamin E is its antioxidant effect. It limits the lipid peroxidation that damages tissues.

 

Which foods high in selenium do we eat in the summer?5

Our body does not produce selenium itself. It is, however, naturally present in food or supplements. Incidentally, you can find foods rich in selenium here. The recommended daily allowance (RDA) is 55 micrograms per day for adults over 19 years old. For pregnant women, it is 60 micrograms, and for breastfeeding women, 70 micrograms.

Foods that contain a lot of selenium:

  • Brazil nuts
  • veal liver
  • seafood (especially oysters)
  • fish (tuna, cod, halibut, salmon)
  • eggs
  • meat (lamb, beef, duck).

 

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Scientific references

  1. Food supplement: Selenium, Vidal, August 2014.
  2. Smith K. N. What is Selenium and Its Benefits? University Health News, 2022. https://universityhealthnews.com/daily/nutrition/what-is-selenium-and-its-benefits/
  3. Nutritional reference values for vitamins and minerals, ANSES, April 2021.
  4. Chemiexcitation of Melanin Derivatives Induces DNA Photoproducts Long after UV, Sanjay Premi et al., Science, February 2015, DOI: 10.1126/science.1256022.
  5. The Nutrition Source/Selenium, Harvard T.H Chan, March 2023.

Product mentioned in this article

Selenium-ACE+D+ZN

Do you want to support your body daily with essential vitamins and minerals? Selenium-ACE+D+Zn combines selenium, vitamins A, C, D and E, and zinc in one complete once-a-day formula. Ideal as a daily supplement, but also during the winter months, busy periods, or in case of fatigue.
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