Madeleine Hull
Selenium is an essential mineral that must be obtained through one's diet. It is only needed in small amounts but plays a major role in important bodily processes, including metabolism and thyroid function. Selenium is an essential component of enzymes and proteins called selenoproteins, which help make DNA and protect against cell damage and infections. It may also help lower the risk of heart disease by reducing inflammation and oxidative stress. Selenium is found naturally in foods such as Brazil nuts, seafood, eggs, meat, and oatmeal, or as a supplement.
| Characteristics | Values |
|---|---|
| Selenium's role in the body | Selenium is an essential mineral and an important nutrient for the brain, immune system, and overall well-being. It is a component of various enzymes and proteins (selenoproteins) that help make DNA and protect against cell damage and infections. |
| Foods containing selenium | Brazil nuts, seafood, organ meats, eggs, bananas, chicken, beef, pasta, rice, oatmeal, beans, and more. |
| Recommended dietary allowance (RDA) | 55 micrograms daily for adult men and women aged 19 and above. Pregnant and lactating women may need up to 60-70 micrograms daily. |
| Safe upper limit | 400 micrograms daily for adults, including pregnant and lactating women. |
| Deficiency | Rare in the United States due to selenium-rich soil, but certain factors can make it harder for the body to absorb selenium, such as dialysis, HIV, or hypothyroidism. |
| Health benefits | May protect against certain cancers, improve quality of life during radiation therapy, reduce risk of heart disease, lower inflammation and oxidative stress, support thyroid health, and potentially benefit people with asthma. |
| Side effects | An overdose of selenium may cause bad breath, hair loss, fever, tiredness, and nausea. It may also interact with certain medications and supplements. |
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What You'll Learn
Selenium may help prevent cancer
Selenium is a naturally occurring element with both nutritional and toxicological properties. Humans are exposed to selenium mainly through food consumption, but also through air, drinking water, and dietary supplements. Small amounts of selenium are essential for certain biological functions in humans, including metabolism and thyroid function. However, higher amounts can be toxic, and selenium is considered to have a narrow safe range of exposure.
Observational studies have shown an inverse association between selenium exposure and the risk of certain cancer types. For example, higher blood selenium levels have been associated with a reduced risk of breast cancer, lung cancer, and gastrointestinal cancer. In addition, selenium supplementation has been found to decrease the risk of colorectal cancer in people with skin carcinoma.
However, the relationship between selenium and cancer prevention is complex and not yet fully understood. Some studies have found no association between selenium intake and cancer risk, while others have suggested that selenium supplementation may increase the risk of certain cancers, such as prostate cancer and bladder cancer.
While the research is ongoing, it is clear that selenium plays an important role in maintaining overall health and well-being. A diet rich in selenium may help to keep oxidative stress and inflammation in check, which are risk factors for chronic diseases, including cancer.
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Selenium can improve heart health
Selenium is a powerful antioxidant that fights oxidative stress and helps protect the body from chronic conditions such as heart disease and cancer. It is an essential trace mineral that plays a major role in important processes in the body, including metabolism and thyroid function.
Selenium helps to protect against oxidative damage through selenium-dependent glutathione peroxidases and other selenoproteins. It also helps to regulate the inflammatory response, which is another important factor in maintaining heart health. Selenium's antioxidant properties can also help to improve heart health by reducing oxidative stress, which has been linked to atherosclerosis, or the buildup of plaque in arteries, which can lead to dangerous health problems such as strokes, heart attacks, and heart disease.
The recommended dietary allowance for selenium is 55 mcg/day, and it can be found in a wide variety of foods, including plant foods, meat, seafood, oysters, mushrooms, Brazil nuts, chicken, beef, pasta, rice, eggs, oatmeal, and beans. However, it is important to note that consuming too much selenium can be dangerous and even fatal. The safe upper limit for selenium intake is 400 mcg/day, and Brazil nuts, in particular, are very high in selenium, so it is important to moderate your portions.
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Selenium is important for thyroid health
Selenium is an essential mineral that must be obtained through one's diet as the body does not produce it. It is only needed in small amounts but plays a major role in important processes in the body, including metabolism and thyroid function. The thyroid gland is characterised by a high concentration of selenium, which is incorporated into selenoproteins. These selenoproteins have important antioxidant activity, contributing to the antioxidant defence in the thyroid by removing oxygen free radicals generated during the production of thyroid hormones.
Low selenium status is associated with an increased prevalence of thyroid disease. Selenium supplementation is widely used by clinicians in the treatment of autoimmune thyroid diseases, particularly in patients with chronic autoimmune thyroiditis. This has been found to result in reduced thyroid autoantibody titres and improved thyroid ultrasound features.
It is important to note that while selenium is important for thyroid health, too much selenium can harm the thyroid. High selenium intake may have adverse effects such as hyperglycaemia and atherosclerosis. Therefore, it is important to maintain a physiological concentration of selenium through a balanced diet or supplementation to prevent thyroid disease and maintain overall health.
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Selenium may help treat asthma
Selenium is an essential mineral that must be obtained through one's diet. It is necessary for important processes in the body, such as metabolism and thyroid function. While most people can get their recommended dietary allowance (RDA) of selenium from food, it is also available as a supplement. The safe upper limit for selenium intake is 400 micrograms per day for adults; anything above this amount is considered an overdose and may cause side effects such as bad breath, hair loss, fever, tiredness, and nausea.
Several epidemiological studies have observed lowered selenium status in asthma patients, suggesting a potential link between selenium deficiency and asthma. While selenium supplementation has not been widely recommended as a preventive or therapeutic measure for asthma, it may be beneficial when used in conjunction with other treatment methods. For example, selenium may enhance the effects of allergen-specific immunotherapy (IT), the only current immune-modulating treatment for asthma.
The recommended intake of selenium for asthma patients is between 137.65 mcg and 200 mcg per day. Selenium-rich foods include Brazil nuts, seafood, meat, pasta, rice, eggs, oatmeal, and beans. However, it is important to note that the amount of selenium in plant-based foods can vary depending on the selenium content of the soil in which they were grown.
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Selenium-rich foods
Selenium is an essential mineral with antioxidant properties that offer a range of health benefits. It is vital to overall well-being and plays a significant role in maintaining healthy thyroid function, supporting the immune system, and protecting against certain cancers and heart disease. Selenium also helps fight cell damage that may worsen brain and nervous system diseases. While selenium deficiency is rare, it can lead to serious health issues such as Keshan disease, which causes abnormalities in the heart muscle.
The amount of selenium in foods, especially plant-based sources, depends on the selenium content of the soil in which they are grown. Brazil nuts are renowned for their high selenium content, with just one nut providing 95 micrograms, almost twice the recommended daily intake. However, it is important to moderate your portions as excessive selenium can also lead to potential health risks.
- Brazil nuts, as mentioned, are an excellent source of selenium, but their selenium content can vary depending on the region they are sourced from.
- Fish and other seafood are also good sources of selenium. White fish like halibut and yellowfin tuna provide about 92 micrograms of selenium per 3-ounce serving, while tinned sardines offer 45 micrograms for the same portion.
- Meat, especially lean varieties, is another excellent source of selenium. Chicken, with the skin, can provide up to 40 micrograms of selenium, while a 4-ounce portion of skirt steak contains 26 micrograms.
- Eggs are a great way to get your daily selenium fix, with one large egg meeting about 28% of your daily requirement. Most of the selenium is found in the egg yolk, but the egg white also contributes about 9 micrograms.
- Grains, such as whole-grain pasta and brown rice, are good sources of selenium. One cup of cooked whole-grain pasta can provide up to 50 micrograms, while a cup of brown rice offers about 15 micrograms.
- Oatmeal and raw oats are excellent choices for selenium intake. A cup of instant oatmeal contains 10 micrograms, while raw oats provide up to 23 micrograms.
- Baked beans, including vegetarian options, are a good source of selenium, offering about 12 micrograms per cup. However, it's important to moderate your portions due to the high sodium content in canned beans.
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Frequently asked questions
Selenium is a trace mineral, meaning the body only needs a small amount of it. It is an essential component of various enzymes and proteins, called selenoproteins, that help to make DNA and protect against cell damage and infections.
Selenium is important for the brain, immune system, and overall well-being. It helps maintain healthy thyroid function and may also help keep your heart healthy by reducing inflammation and oxidative stress in your body. Selenium may also protect against certain cancers, and lower the risk of heart disease.
Selenium is found naturally in many foods, including Brazil nuts, bananas, eggs, meat, poultry, seafood, and organ meats. It is also present in grain products like bread, pasta, and cereals, as well as in oatmeal and baked beans.
