Selenium in food: benefits, good sources, and possible risks   

Selenium in food benefits your overall health in many different ways. From providing energy to fighting against diseases, selenium does it all, and hence, consumption of this essential mineral throughout your diet is very important.

Selenium is an important mineral that plays a pivotal role in several processes in your body, such as maintaining thyroid function, metabolism, and more. It protects the body against oxidative damage and maintains DNA synthesis as well.

This article outlines the benefits of selenium in food along with a list of foods that are good sources of selenium.

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What is selenium used for?

Selenium is an important component of proteins and enzymes called selenoproteins. They are mainly used to make DNA and protect against a variety of infections and cell damage.

Selenium is also used for its antioxidant activities and to increase immunity. Plus, it plays a vital role in maintaining metabolism.

Benefits of selenium in food: What is selenium good for?

Here’s a look at the top benefits of selenium in food:

1. Acts as an important antioxidant

Selenium in food acts as a very important antioxidant that helps prevent oxidative stress by fighting against free radicals. This essential mineral neutralizes free radicals and protects the cells from infections and damage.

Oxidative stress has been associated with chronic illnesses such as heart disease, cancer, and Alzheimer’s. Sometimes, it also leads to a risk of stroke and premature aging.

Selenium in food acts as a very important antioxidant. (Photo via Pexels/Terje Sollie)

2. Prevents thyroid disorders

Consuming foods rich in selenium also plays an important role in maintaining thyroid functions and preventing hypothyroidism, especially in females.

3. Reduces the risk of certain cancers

Various studies suggest that having an adequate amount of selenium in the body may also help reduce your risk of cancer. This is because selenium reduces oxidative stress and DNA damage and this, as a result, helps destroy cancer cells as well.

4. Keeps the heart healthy

Selenium in food may help keep your heart healthy and well-functioned. It also increases the levels of glutathione peroxidase, an essential antioxidant required by the body. Consuming selenium-rich foods is a great way to keep heart disease at bay and keep oxidative stress levels to a minimum.

Selenium in food keeps the heart healthy. (Photo via Pexels/Puwadon Sang-ngern)

5. Reduces body inflammation

Selenium in food helps reduce and prevent body inflammation by preventing platelets from increasing. Studies suggest that foods rich in selenium or even supplements could reduce the chances of cardiovascular disease and deaths linked to cardiovascular illnesses.

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How much selenium do you need?

Although consuming selenium-rich foods is important for your overall health, too much selenium can be toxic. Thus, it is important to determine how much selenium you need.

The National Institutes of Health recommends the following dosage of selenium:

Birth to 6 months – 15 mcg

7 months to 3 years – 20 mcg

4 to 8 years - 30 mcg

9 to 13 years – 40 mcg

14 years and beyond – 55 mcg

Pregnant women should consume 60 mcg of selenium per day, and while lactating, they should take 70 mcg of selenium per day.

Good sources of selenium

Here is a list of foods high in selenium:

• pork
• brazil nuts
• fish
• turkey
• eggs
• cottage cheese
• chicken
• baked beans
• brown rice
• mushrooms
• cashews
• lentils
• spinach

Turkey is a good source of selenium. (Photo via Pexels/Harry Dona)

Possible risks

Overdose in selenium is rare, but when it happens, it can have negative effects, including:

• brittle nails
• neurological disorders
• decaying teeth
• gastrointestinal problems
• nausea
• a metallic taste in the mouth
• hair falls
• irritability and weakness
• rashes and body inflammation

You can also get selenium through different multivitamins, however, it is important to buy it from a reputable source. According to health experts, getting nutrients directly from food sources is much more beneficial than taking supplements. Adding more selenium-rich foods to your everyday diet is a great way to maintain good health.