Selenium is a nutrient that is rarely discussed. You will be surprised at the amazing selenium benefits that are essential for your health. There are a variety of selenium foods. Though the daily value of selenium is very low, it is required for some major bodily functions like metabolism as well as thyroid function. There are several other health benefits selenium has to its credit.
Selenium Benefits for Overall Health
Selenium is found in some foods as well as water. Though required in small quantities, selenium benefits your overall health in amazing ways. The various selenium health benefits are
1. Reduces Risk of Heart Disease
One of the important selenium health benefits is promoting heart health. The daily value of selenium required to promote heart health is very low. One of the dangerous markers of heart disease is inflammation and selenium helps in reducing inflammation in your body.
C-reactive protein is an inflammatory marker and studies have shown that people who consumed selenium supplements had decreased levels of this marker. Selenium benefits include an increase in the level of glutathione peroxidase which is a potent antioxidant and reduces oxidative stress.
Selenium, therefore, minimises the risk of heart disease by reducing inflammation and oxidative stress. Both inflammation and oxidative stress are responsible for plaque buildup in the arteries which results in heart disease and stroke. Consuming selenium foods is the best option to keep inflammation and oxidative stress at bay.
2. Supports Cognitive Health
Oxidative stress is the culprit that plays a key role in the development of neurological diseases like Alzheimer’s and Parkinson’s. These diseases have a dangerous impact on memory, behaviour and thinking ability. Studies have shown that the lack of adequate levels of selenium in the blood is one of the causes of this cognitive decline.
It was also indicated that antioxidants present in supplements and foods help in enhancing memory in patients affected by Alzheimer’s disease. One of the selenium foods that are effective in improving memory as well as verbal fluency is Brazil nuts. Even consuming 1 Brazil nut per day can be beneficial for cognitive health.
By following a Mediterranean diet that comprises selenium-rich foods like nuts and seafood you can derive the maximum benefits of taking selenium including minimising the risk of developing Alzheimer’s disease.
3. Provides Antioxidant Benefits
Free radicals are one of the natural byproducts of metabolism, a regular process in your body. Free radicals have a reputation of damaging cells in the body. On the contrary, they are essential for important functions like guarding your body against certain diseases. However, some factors like alcohol consumption, smoking and stress lead to the excess production of free radicals which can be harmful. Excess free radicals cause oxidative stress which damages healthy cells.
Serious medical conditions like Alzheimer’s disease, heart disease, premature ageing, stroke, as well as cancer are associated with oxidative stress. Selenium has powerful antioxidant properties and so including selenium foods or selenium supplements in your diet will help in reducing oxidative stress by keeping free radicals at bay.
4. May Reduce the Risk of Certain Cancers
Selenium possesses the ability to reduce oxidative stress and DNA damage, kill cancer cells, and boost your immune system. People with adequate levels of selenium are less prone to certain cancers like lung, colon, breast, and prostate cancer.
Studies reported that Selenium derived from selenium foods alone had this property to minimise the risk of cancer and not selenium supplements. Another study reported that the side effects of radiation therapy were effectively controlled by selenium supplements, especially diarrhoea induced by radiation therapy in women suffering from uterine or cervical cancer.
5. Selenium and Immune System
Selenium is known to boost your immune system. A robust immune system is critical to ward off health threats from viruses, bacteria, and other parasites. The antioxidant property of selenium benefits your immune system. The oxidative stress is kept under control with the help of antioxidants in selenium, which reduces inflammation, and enhances immunity. Selenium is necessary for a proper immune response.
Increased selenium levels also help HIV patients. The need for hospitalisation is eliminated by increasing the selenium levels by consuming selenium supplements as it reduces the symptoms of HIV. Similarly, depleted levels of selenium pose the risk of progression of HIV and increased risk of death due to the disease.
6. Supports Thyroid Function
The concentration of selenium is the highest in thyroid tissue in comparison to other organs in your body. Selenium is critical for the proper functioning of thyroid glands. Selenium benefits thyroid health by protecting the glands from oxidative damage and enhances the production of thyroid hormones. Metabolism, development, and growth are all linked to the proper functioning of thyroid glands.
Selenium deficiency results in Hashimoto’s thyroiditis where the thyroid glands are attacked by the immune system. Studies have shown that low levels of serum selenium increased the risk of hypothyroidism and autoimmune thyroiditis.
Increasing the levels of selenium by consuming selenium supplements may help in overcoming Hashimoto’s thyroiditis. It also enhances the overall health and mood of people affected by Hashimoto’s thyroiditis. However, more research is required before selenium supplements can be recommended for Hashimoto’s thyroiditis.
7. May be Helpful in Reducing Asthma Symptoms
Asthma is a serious medical condition that impacts the airways that transport oxygen and carbon dioxide in and out of the lungs. Shortness of breath, tightness in the chest, wheezing and coughing are a result of the narrowing of these airways.
Inflammation and oxidative stress are deemed to cause asthma. Studies have shown that selenium benefits in controlling inflammation and oxidative stress are effective in reducing the symptoms of asthma. It was also observed that people who were affected by asthma had depleted levels of selenium in their blood. Higher selenium levels help in the proper functioning of the lungs. Selenium derived from selenium supplements may help in dealing with asthma symptoms.
An intake of 200 mcg of selenium per day reduced the dependency on corticosteroid medications to control asthma symptoms. However, more research is required to vouch for the efficacy of selenium in reducing asthma symptoms.
Dietary Sources of Selenium
There are several healthy food sources of selenium, and some of them are given below
- Brazil Nuts: 5 grams provide 174% of the DV
- Oysters: 85 grams provide 238% of the DV
- Sardines: 48 grams provide 46% of the DV
- Yellow Tuna: 85 grams provides 167% of the DV
- Sunflower Seeds: 28 grams provide 27% of the DV
- Chicken breast: 84 grams provides 12% of the DV
- Shiitake mushrooms: 97 grams provide 10% of the DV
- Halibut: 159 grams provide 171% of the DV
Selenium derived from plant-based foods depends on the selenium content in the soil used to grow them. The selenium concentration varies with the region where it is grown. It is imperative to include more than one dietary source of selenium to acquire the required level.
Side-Effects of Selenium
Selenium is essential for various health benefits like improving metabolism, thyroid gland function, immune system, and cognitive health. It is also required to reduce the risk of certain cancers and asthma symptoms. It is unlikely that selenium causes any side effects. If the intake of selenium is not restricted to the range of 55 mcg to 400 mcg per day it may have some toxic effects. Selenium derived from Selenium foods is considered safer when compared to that derived from selenium supplements.
Some of the side-effects of selenium are:
- Soreness of muscles
- Vomiting
- Dizziness
- Hair loss
- Nausea
- Tremors
Severe side effects include neurological and intestinal symptoms, kidney failure, and heart attack.
Conclusion
Selenium is a trace mineral that is essential for bodily functions like thyroid function, metabolism, and fighting oxidative stress. The concentration of the mineral in selenium foods depends on the soil condition and the region where it is cultivated. Selenium benefits include boosting the immune system, delaying age-related cognitive degeneration, and lowering the risk of heart disease.
The dietary sources of selenium are many including mushrooms, oysters, and Brazil nuts. Including selenium foods and selenium supplements in your diet helps you to maintain robust health.
