Selenium : An Amazing Nutrient

On my blog post here Baili asked "can you share more about selenium in any future post", only too pleased to Baili 😊 

"Seven Science-Based Health Benefits of Selenium

Selenium is a mineral you can consume by eating many foods. It can help support the healthy functioning of your body, including your metabolism, immune system, and thyroid function.

Though you may have never heard of selenium, this amazing nutrient is vital to your health.

Selenium is an essential mineral, meaning it must be obtained through your diet.

It’s only needed in small amounts but plays a major role in important processes in your body, including your metabolism and thyroid function.

This article outlines seven health benefits of selenium, all backed by science.

1. Selenium is a powerful antioxidant that fights oxidative stress and
helps defend your body from chronic conditions, such as heart disease and
cancer.

2. Higher blood levels of selenium may protect against certain cancers,
while supplementing with selenium may help improve quality of life in people
undergoing radiation therapy.

3. Selenium may help keep your heart healthy by keeping oxidative stress
in check and reducing your risk of heart disease.

4. A diet rich in selenium may help prevent mental decline and improve
memory loss in people with Alzheimer’s disease.

5. Selenium protects the thyroid gland from oxidative stress and is
necessary for thyroid hormone production. Selenium may help people with
Hashimoto’s disease and other types of thyroid disease, but more research is
needed.

6. Selenium is crucial for the health and proper functioning of your
immune system. Higher levels of selenium may help boost the immune systems of
people with HIV, influenza, tuberculosis, and hepatitis C.

7. Selenium may benefit people with asthma due to its ability to lower
inflammation in the body. However, more research is needed.

Best dietary sources of selenium

Foods rich in selenium include seafood, nuts, and mushrooms. It’s important to
consume a variety of foods that contain this mineral, as selenium content can
vary depending on growing conditions.

The following foods are great sources:- 

Oysters
Brazil nuts
Halibut 
Yellowfin tuna 
Eggs
Sardines 
Sunflower seeds
Chicken breast
Shiitake mushrooms

(see also link to article below giving a list of 20 Selenium Rich Foods)

Dangers of excessive selenium intake

Although selenium is necessary for good health, getting too much can be dangerous. In fact, consuming high doses of selenium can be toxic and even fatal.

While selenium toxicity is rare, it’s important to stay close to the recommended amount of 55 mcg per day and never exceed the tolerable upper limit of 400 mcg per day. 

Brazil nuts contain a very high amount of selenium. Consuming too many could lead to selenium toxicity.

However, toxicity is more likely to happen from taking supplements rather than eating selenium-containing foods.

Signs of selenium toxicity include

hair loss, dizziness, nausea, vomiting,
facial flushing, tremors, muscle soreness.

In severe cases, acute selenium toxicity can lead to serious intestinal and neurological symptoms, heart attack, kidney failure, and death.

Summary: While selenium toxicity is rare, overconsumption of this mineral through diet or supplements can have dangerous side effects.

The bottom line

Selenium is a powerful mineral that is essential for the proper functioning of your body.

It plays a critical role in metabolism and thyroid function and helps protect your body from damage caused by oxidative stress.

What’s more, selenium may help boost your immune system, slow age-related mental decline, and even reduce your risk of heart disease.

This micronutrient can be found in a wide variety of foods, from oysters to mushrooms to Brazil nuts.

Adding more selenium-rich foods to your diet is an excellent way to maintain good health."

Words above from article, (which can be read in full), with all relevant links here 

Read what the National Health Service UK, England says about selenium here

Related Article

20 Selenium Rich Foods - read it here

I hope all readers find this information of interest, but please be aware that articles / studies within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, including medication, you should contact your Doctor/local health care provider.

All the best Jan