You may not be too familiar with selenium, a trace mineral that the body requires in small amounts. Despite its limited requirement, selenium plays a crucial role in various bodily functions. What are the health benefits of selenium? Let’s explore below.
Health Benefits of Selenium
Selenium is an essential mineral that the body relies on. Since the body cannot produce selenium naturally, it must be obtained through dietary sources.
Numerous studies have examined the benefits of selenium, including:
Supporting Thyroid Health
Experts believe selenium is important for thyroid function. It enhances the activity of the enzyme thyroxine 5-deiodinase, which stimulates the thyroid gland to release iodine. Insufficient selenium or iodine can lead to hypothyroidism, a condition in which the thyroid gland produces inadequate hormones.
Promoting Heart Health
Research suggests that a 50% increase in blood selenium levels is linked to a 24% decrease in the risk of heart disease. Selenium also helps lower markers of inflammation, a key contributor to heart disease.
Strengthening the Immune System
Selenium is known for its strong antioxidant and anti-inflammatory properties. Ensuring adequate selenium intake can boost immune function, reduce the likelihood of infections, and lessen oxidative stress caused by free radicals.
Lowering Cancer Risk
Studies have shown that selenium may aid in DNA repair, which could help prevent cancer. However, more research is required to understand the full extent of this benefit. The effectiveness of selenium also depends on its type and the specific cancer involved.
Managing Asthma Symptoms
Selenium may help manage chronic asthma by reducing oxidative stress in tissues like the lungs. While some studies support this claim, more human research is needed. It's important for asthma patients to consult a doctor before using selenium supplements.
Preventing Cognitive Decline
Selenium's neuroprotective qualities may stem from its ability to decrease inflammation and oxidative stress, factors often linked to Alzheimer’s and other dementias.
Some studies show that selenium supplementation can improve cognitive performance in individuals with mild cognitive impairment and Alzheimer’s.
Foods Rich in Selenium
As an essential mineral, the body only requires small amounts of selenium. According to the Cleveland Clinic, the recommended daily intake for adults is:
- Adults aged 19 and over: 55 mcg per day
- Pregnant women: 60 mcg per day
- Breastfeeding women: 70 mcg per day
You can meet your selenium needs by consuming foods rich in this mineral, such as:
- Brazil nuts: 544 mcg per ounce (6-8 nuts)
- Yellowfin tuna: 92 mcg per 3-ounce serving
- Sardines: 45 mcg per 3-ounce serving
- Shrimp: 40 mcg per 3-ounce serving
- Cooked macaroni: 37 mcg per cup
- Roast beef: 33 mcg per 3-ounce serving
- Turkey: 31 mcg per 3-ounce serving
- Chicken: 28 mcg per 3-ounce serving
Generally, consuming more selenium than your daily needs is safe, but intake should not exceed 400 mcg per day. Excess selenium can pose health risks, especially when combined with certain medications.
If you have questions about selenium, it’s a good idea to consult a doctor or use the consultation feature available on the Ai Care app, downloadable from the App Store or Play Store.
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- dr Nadia Opmalina
Kubala, J. (2023). 7 Science-Based Health Benefits of Selenium. Available from: https://www.healthline.com/nutrition/selenium-benefits
Griffin, M., Cameron, K., (2023). Selenium. Available from: https://www.webmd.com/a-to-z-guides/supplement-guide-selenium
Dorwart, L. (2023). What Is Selenium?. Available from: https://www.health.com/selenium-benefits-8357334
Cleveland Clinic. (2023). What Selenium Is and Why You Need It (But Not Too Much of It). Available from: https://health.clevelandclinic.org/selenium-benefits
Ware, M. (2024). Selenium: What it does and how much you need. Available from: https://www.medicalnewstoday.com/articles/287842
