The Health Benefits of Selenium
Selenium is another mineral that we only need in very small amounts. But these vital small amounts help our immune system. Selenium forms part of the body’s antioxidant defence system which protects our cells and tissues from damage and so helps to fight off disease. It also important for the effective functioning of the thyroid.
Does selenium protect against cancer?
Some research has shown that a healthy intake of selenium helps protect against certain cancers. As an antioxidant selenium can help protect the body from the damaging effects of free radicals. Also selenium may also prevent or slow down tumour growth. Certain by-products of selenium are believed to prevent tumour growth by enhancing immune cell activity and suppressing the development of blood vessels to the tumour. However the link to cancer is not conclusive and more research is needed.
What happens if I have too much selenium?
Too much selenium is rare, but can result in a condition called selenosis which causes stomach upset, hair loss, white blotchy nails, bad breath, fatigue, irritability and slight nerve damage. If you have these symptoms check with your doctor before taking any selenium supplement as other illnesses could be the cause.
How much Selenium?
Infants
0-6 months – 15 mcg
7-12 months – 20 mcg
Children
1-3 years – 20 mcg
4-8 years – 30 mcg
Males
9-13 years – 40 mcg
14-70 years – 55 mcg
70+ years – 55 mcg
Females
9-13 years – 40 mcg
14-70 years – 55 mcg
70+ years – 55 mcg
Selenium deficiency does not occur very often and most cases are associated with gastrointestinal illnesses such as Crohn’s disease which impairs the absorption of this mineral.
Selenium in the soil and in our food
You should get enough selenium if you eat a balanced diet that includes meat, fish and nuts. Good sources of this mineral are found particularly in Brazil nuts and some Brazils may contain as much as much as 554 micrograms of selenium per ounce, but others may contain less. Selenium is also found in fish, meat, eggs and bread. The content of selenium in food depends on the selenium content of the soil where plants are grown and where animals are grazed. We have a list of the top 100 foods that contain selenium here.
The importance of a healthy diet
Like many other vitamins and minerals, the way to ensure we have sufficient selenium is to eat a varied and balanced diet, especially meat, fish and nuts – but don’t overdose on Brazil nuts as their selenium content can be very high, eat them occasionally.
