

Selenium is an important trace mineral that can be found in many foods. The human body only requires minimal amounts of selenium but it has a significant impact on our health. Our bodies might fail to function properly without selenium. Selenium also helps regulate thyroid hormone metabolism and DNA synthesis in our bodies. Whole grains, vegetables, oil, fruits, and dairy products are good sources of selenium. Adding selenium rich foods is essential for many body functions, such as:
- DNA synthesis
- Thyroid hormone metabolism
- Protection from viruses
- Reproduction
The quantity of selenium is essentially determined by the soil that is used for growing them. The selenium concentration in the soil can be affected by pH levels, evaporation, and rainfall. This is why many people from all over the world suffer from selenium deficiency. According to a study, selenium concentration in the soil will be decreasing in the coming years due to rapid climate change in many places.
Benefits of Selenium
Following are some of the amazing benefits of Selenium that you must know:
1. May Help in the Prevention of Cancer
There is a strong connection between selenium levels and a decreased risk of cancer. Selenium may help prevent DNA damage and reduce the risk of developing cancer. Because of its antioxidant properties, selenium rich foods are good for helping prevent all types of cancer by decreasing free radicals in our bodies.
2. May Help Keep Your Heart Safe
Selenium foods help reduce the risk of oxidative damage to the cells of the body by decreasing inflammation and eliminating the risk of cardiovascular diseases (CVDs). People with selenium deficiency have a much higher chance of suffering from CVDs.
3. Helps Improve Thyroid Health
Consumption of selenium rich foods can help maintain your thyroid health as it regulates thyroid hormones. The thyroid is an organ in our bodies that has selenium in large amounts due to selenoproteins. This organ needs to release an essential thyroid hormone known as T3, which controls metabolism. Selenium deficiency decreases thyroid hormone synthesis and impair thyroid functions.
Are Selenium Rich Foods Good for Immunity?
Consuming foods rich in selenium is crucial for our immunity because the mineral aids in improving the functioning of our immune system. Our immune system is a complex network, fighting pathogens, preventing oxidative damage, and protecting organisms. There are several immune functions that include inflammatory mechanisms and when they donтАЩt get regulated the right way, it can result in the pathogenesis of ailments such as cancer, heart disease, or rheumatoid arthritis.
Due to the antioxidant properties of selenium, it can also help keep your immune system healthy by lowering oxidative stress, a process where healthy cells in our bodies get attacked by free radicals. Some of the factors that trigger this oxidative stress are alcohol consumption, poor dietary habits, exercising more than needed, daily stress, etc.
Selenium Rich Foods for Your Diet
In order to stay active and healthy, itтАЩs important to choose our food carefully. Here are some of the selenium-rich foods that can be included in your diet:
1. Nuts
There are a variety of zinc and selenium-rich nuts that can be added to your diet like Brazil nuts, macadamia nuts, and walnuts. These nuts help reduce the oxidative stress and help improve your immunity. Having these nuts in your breakfast can give a good start to your day.
It is important to note that Brazil nuts are loaded with high quantities of selenium; one Brazil nut can provide 95mcg of selenium. But you shouldnтАЩt consume more than 400mcg of selenium in a day as it may lead to complications.
2. Eggs
You canтАЩt miss eggs when talking about food rich in selenium and zinc. One large egg provides around 28% of selenium. Egg yolk, in particular, contains high amounts of selenium while the egg white contains around 9mcg. This is a great food item for those trying to regulate their cholesterol level. The presence of zinc in eggs helps improve your immunity and metabolism.┬а┬а
3. Fruit Sources
One of the selenium-rich fruits includes fresh bananas. Consuming a banana every day can provide you with selenium of about 1.2 micrograms. You can also add it to your oatmeal to increase your selenium intake level.┬а
In contrast to other selenium rich fruits, white grapefruit is rich in selenium. Having four ounces of grapefruit daily can provide you with 1.7 micrograms of selenium. Among the grapefruits, pink grapefruit has the lowest amount of selenium.
4. Baked Beans
If you prefer vegan foods, then baked beans are amongst the foods high in selenium. Consuming one cup of beans can provide you with selenium of about 12 micrograms. When consuming canned beans, one should moderate their portion as canned beans are high in sodium.
5. Oatmeal
One of the best selenium rich foods vegetarians can have is oatmeal. Whether having it as a smoothie, simply with milk, or using it as a substitute in baked goods, oatmeal is always a good source of selenium. A cup full of oatmeal contains about 10 micrograms, while raw oats contains 23 micrograms of selenium.
6. Rice
Adding one cup full of white rice to your diet can provide you about 9 micrograms of selenium. Since rice is gluten-free, it works best for people with celiac disease and wheat allergies. Compared to white rice, you can get a high amount of selenium from brown rice, which is about 15 micrograms.
7. Seafood
Seafood is extremely high in selenium. Seafood like halibut and yellowfin tuna can provide you with 92 micrograms of selenium per three-ounce serving. Comparatively, tinned sardines are low in selenium. They contain about 45 micrograms of selenium for the same portion.
Shrimps are enriched with selenium. Moreover, they are loaded with nutrients like iron, phosphorus, zinc, and niacin. They are also low in calories, which makes them a great option for regulating your weight. You can add them to your salads or pasta, or grill them on skewers.
8. Beef Liver
Other foods high in selenium include beef liver. It is a great source of selenium as well as other nutrients. An 81-gram slice of cooked beef liver can provide you with about 26.6 micrograms of selenium.
Conclusion
Selenium is an essential trace mineral that our body needs to function properly. Selenium helps maintain the immune system, metabolism, thyroid function as well as reproduction. It is widely known for its capability to reduce free radicals that contribute to oxidative stress and increased risk of cancer. To increase the level of selenium in the body, one must add selenium containing foods to their diet.
Alge such as kelp and chlorella are also good source of bioavailable mineral iodine, which is all so important for normalising thyroid function.
Yes, kelp and chlorella are indeed good natural sources of Iodine that helps in boosting thyroid health.
I have been looking for food that would help improve my thyroid, Thank you
“Some foods help support thyroid health and maintain thyroid function.
Eat Iodine-rich foods such as Iodized salt, seafood (e.g., fish, seaweed), and dairy products, Have a high-fibre (Whole grains, fruits, vegetables, and legumes) and protein-rich diet (Include lean protein sources like poultry, fish, lean beef, and plant-based options like legumes and tofu). Include Selenium in your diet as it helps convert the inactive form of thyroid hormone (T4) into the active form (T3). Brazil nuts, sunflower seeds, and whole grains are good sources of selenium. Healthy omega fatty acids (fatty fish such as salmon, mackerel, flaxseeds, chia seeds, and walnuts) can help reduce inflammation and support thyroid function. Drink plenty of water and stay well-hydrated
Avoid processed foods and extra sugary foods. Consume goitrogenic foods (cruciferous vegetables like broccoli, cauliflower, and cabbage) in moderation as they can interfere with thyroid function when consumed in large amounts.”