Selenium

Selenium is a trace mineral that is essential to human health.

 

Selenium

  • Selenium is a trace mineral that is naturally present in foods. Additionally, selenium is found in supplements and fortified foods.

  • Selenium is incorporated into proteins called selenoproteins. Selenoproteins are enzymes that have antioxidant properties. They protect cells from free radicals and oxidative damage. Moreover, selenium itself functions as an antioxidant and may be protective of certain cancers. Additionally, selenium is required for thyroid function and the immune system.

  • 55 mcg/day is recommended for adult males and females. Requirements increase to 60 mcg/day during pregnancy and 70 mcg/day during lactation. Some examples of approximate selenium content in food include one brazil nut (90 mcg), 3 oz turkey (31 mcg), and 3 oz yellowfin tuna (92 mcg).

 

Selenium

  • Is an important antioxidant

    Selenium is an important antioxidant that may be protective of certain cancers and have a preventative role in heart disease. Selenoproteins are enzymes that have antioxidant properties. They protect cells from free radicals and oxidative damage.

  • Deficiency is often observed in regions low in selenium

    The selenium content in foods depends on the amount found in the soil where plants are grown, and animals are raised. For example, Nebraska and North Dakota have soil rich in selenium. Conversely, the southeast coastal United States has very low selenium in its soil. Therefore, selenium content in the soil must be considered as individuals in those areas are at risk of deficiency.

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Increase Your Selenium Intake

  • Eat brazil nuts

    Brazil nuts provide healthy fats and contain the highest amount of selenium.

  • Eat animal foods

    Selenium is found in some meats and seafood including tuna, beef, turkey, and chicken.

  • Eat grain-based foods

    Selenium is found in oatmeal, rice, and whole wheat bread.

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