Selenium is an essential mineral that your body needs to function at its best. You need to get this mineral from the food you eat as your body cannot make selenium. Selenium plays many important roles in your body including:
Acts As an Antioxidant
Selenium acts as an antioxidant which helps to fight off excess free radicals. Excess free radicals can cause damage and disease to the cells of your body. This antioxidant capacity also promotes optimal immune system functioning in your body. Selenium’s antioxidant properties may help prevent diseases like heart disease, Parkinson’s disease, and Alzheimer’s disease as well as Multiple Sclerosis.
Supports Thyroid Function
Selenium is needed for your thyroid to function optimally. Your thyroid plays many roles including influencing your metabolic rate and influencing development and growth. Inadequate levels of selenium are linked to Hashimoto’s disease and hypothyroidism.
Asthma
Due to selenium’s ability to reduce oxidative stress, promote optimal immune system levels, and reduce inflammation, it may help reduce asthma related symptoms in people with mild to moderate asthma. Research suggests that those who suffer from asthma, on average, have lower levels of selenium in their blood.
Here are some great sources of selenium.
- Sardines – 48 µg per 100g
- Oysters - 43.3 ug per 100g
- Canned tuna - 72.6 ug per 100g
- 1 egg (39g) - 11.4 ug
- Chicken breast baked - 26.1 ug per 100g
- Brazil nut - 920 ug per 100g
- Mushroom - 16 ug per 100g
Men aged 19 years and over have a recommended daily intake of 70 µg/day and women need 60 µg/day. Pregnant women need slightly more at 65 µg/day and even more again when breastfeeding 75 µg/day.
Like many components of health and nutrition adequate balance is the key to health. Excess selenium can cause loss and brittleness of hair and nails, gut disturbances, skin rash, central nervous system dysfunction, fatigue, and irritability. This is why there is an upper limit of 400 µg/day for both men and women over the age of 14 years old.
Take home message: A varied and balanced diet will help your body get enough of the essential mineral selenium. If you are unsure if your diet is balanced send Feed Your Future Dietetics an email and the experienced Accredited Practising Dietitian can provide you with the tailored individualised support that you deserve.
References:
- https://www.nrv.gov.au/nutrients/selenium
- https://www.foodstandards.gov.au/Pages/default.aspx
- Guo CH, Liu PJ, Hsia S, Chuang CJ, Chen PC. Role of certain trace minerals in oxidative stress, inflammation, CD4/CD8 lymphocyte ratios and lung function in asthmatic patients. Ann Clin Biochem. 2011 Jul;48(Pt 4):344-51. doi: 10.1258/acb.2011.010266. Epub 2011 May 5. PMID: 21546427.
