Selenium

Selenium is a crucial trace mineral for human health. It is required for antioxidant defense, which protects cells from free radical damage. Selenium also aids thyroid hormone conversion, which promotes optimal thyroid function. Deficiency of selenium may lead to problems such as reduced immune function, tiredness, and thyroid abnormalities.

Read on to learn how selenium benefits your health.

Improves Heart Health

Heart disease is still a worldwide concern, but selenium may hold the key to prevention. Selenium is thought to improve heart health by lowering inflammation and oxidative stress linked to atherosclerosis, or plaque buildup in the arteries. It also improves blood vessel function and assists in the general health of the heart muscle. A review of 25 observational studies showed that a 50% rise in blood selenium levels was linked to a 24% lower chance of heart disease¹.

Supports Immune System

Selenium possesses powerful antioxidant properties. Antioxidants defend cells from free radicals, which are unstable and reactive molecules that can cause cellular damage and contribute to various health problems. Antioxidants in selenium support and strengthen the immune system by neutralizing harmful free radicals, which can compromise immune cell function. Selenium also reduces the risk of chronic diseases and premature aging by protecting cellular structures and DNA integrity².

Improves Mental Health

Selenium's association with improved cognitive abilities and mental sharpness is noteworthy. In addition to immune system support, its antioxidant properties protect brain cells from oxidative stress, enhancing cognitive function and mental well-being. According to studies, selenium's antioxidant qualities defend against cell damage, which may worsen brain and nervous system disorders like Parkinson's, Alzheimer's, and multiple sclerosis³.

Improves Thyroid Function

The thyroid gland greatly depends on selenium to function properly. Selenium is an essential enzyme component that converts thyroid hormones like T4 into their active form, T3. This conversion is critical for controlling metabolism, energy production, and hormonal balance. Inadequate selenium levels can disturb this process, potentially leading to thyroid diseases, which can cause metabolic imbalances, weariness, weight swings, and other health complications. A study of over 6,000 people found that people with low amounts of selenium in their blood were more likely to get autoimmune thyroiditis and hypothyroidism⁴.

Food Sources of Selenium

Selenium is present in various foods. Brazil nuts, particularly, are high in selenium and provide a concentrated source. Other sources include seafood like fish, shrimp, crab, poultry, eggs, whole cereals, and dairy products⁵.

The recommended dietary intake of Selenium is given below:

• Birth to 6 months: 15 mcg*
• 7–12 months: 20 mcg*
• 1–3 years: 20 mcg
• 4–8 years: 30 mcg
• 9–13 years: 40 mcg
• 14–18 years: 55 mcg (boys and girls)
• 19–50 years: 55 mcg (men and women)
• 51+ years: 55 mcg

Selenium is essential for maintaining overall health. Its benefits range from immune system support and thyroid function to improved heart health and cognitive abilities. Selenium provides a holistic approach to well-being by neutralizing damaging free radicals and assisting with numerous biological functions. Its availability in various foods makes it conveniently accessible, emphasizing its significance in maintaining a balanced and health-conscious lifestyle.