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Wednesday 24 April 2024

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

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

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:- 

Brazil nuts
Yellowfin tuna 
Sunflower seeds
Chicken breast
Shiitake mushrooms
(see also link to article below giving a list of 20 Selenium Rich Foods)

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


J.P. Alexander said...

Gracias por el consejo. Te mando un beso.

Tom said...

...I've heard of it, but didn't know much about it.

Little Wandering Wren said...

Reaching for my brazil nuts as I type! Thank you so much for this article very useful!
Have a great day.
Wren x

My name is Erika. said...

I'm glad you included the toxicity from selenium too. I always wonder what happens when you get too much of a good thing. I hope you're having a great week.

The Happy Whisk said...

Yes! I agree this is an important one that I don't ever hear regular doctors talk about. Thanks for posting this one. Cheers and boogie boogie, Ivy.

Sandi said...

Very helpful. Thanks!

Rose said...

This is a very informative post...thank you for taking the time to do it. Since the post the other day about eggs, I am trying to make myself eat more, even though I am in an off period for them. LOL

Anonymous said...

I didn't know of selenium-Christine

Elephant's Child said...

Thank you and Baili.

Margaret D said...

Interesting Jan.

Fun60 said...

All adds up to just maintain a balanced diet.

jabblog said...

Thank you for this article.
It's best to obtain selenium and other vitamins and minerals from a balanced diet. Taking supplements is not always a good idea.

Jo said...

I have heard of selenium and knew it was in nuts but didn't know anything about it. Most informative.

roentare said...

I had to stop taking multivitamins because of potential selenium toxicity I had 2 years ago.

Victor S E Moubarak said...

Thank you for mentioning Brazil nuts. I did not know about this.

God bless.

Valerie-Jael said...

Good information. It's better to eat good meals than just really an supplements!

Luiz Gomes said...

Boa noite de quarta-feira excelente matéria e cheia de explicações. A castanha do Pará é muito rica em selênio e precisa ser comida com moderação.

Lowcarb team member said...


J.P. Alexander said...
Gracias por el consejo. Te mando un beso

Thanks for the tip. I send you a kiss

Luiz Gomes said...
Boa noite de quarta-feira excelente matéria e cheia de explicações. A castanha do Pará é muito rica em selênio e precisa ser comida com moderação

Good Wednesday evening, excellent article and full of explanations. Brazil nuts are very high in selenium and need to be eaten in moderation

Iris Flavia said...

Thank you - so glad I like some of the foods! (So it will never be too much)

Conniecrafter said...

Thanks, very interesting, I had never read about this before!

Teresa said...

Me parece super interesante tu entrada. Suelo comer bastante de los alimentos de la lista. Besos.

William Kendall said...

That's new to me.