Selenium is a trace mineral that is essential for human health. It is found in small amounts in certain foods and is required for the proper functioning of many enzymes and proteins in the body. Selenium is known for its antioxidant properties, which means it helps to protect cells from damage caused by free radicals. It also plays a role in maintaining a healthy immune system and thyroid function. In this essay, we will explore the benefits of selenium, the recommended daily intake, and the 20 best sources to get it.
Benefits of selenium in your diet
One of the most important benefits of selenium is its antioxidant properties. Antioxidants are molecules that help to neutralize free radicals, which are unstable molecules that can damage cells and contribute to the development of chronic diseases such as cancer, heart disease, and Alzheimer’s disease. Selenium is a component of the enzyme glutathione peroxidase, which helps to neutralize hydrogen peroxide and lipid hydroperoxides, two types of free radicals that can damage cells. Additionally, selenium plays a role in the production of other antioxidants such as vitamin E, which also helps to protect cells from damage.
Another important benefit of selenium is its role in maintaining a healthy immune system. Selenium is essential for the proper functioning of white blood cells, which are the body’s first line of defense against infection and disease. Studies have shown that people with low levels of selenium are at a higher risk of developing infections, particularly viral infections such as the common cold and influenza. Furthermore, selenium supplementation has been shown to improve the function of white blood cells and increase the production of antibodies, which are proteins that help to neutralize foreign invaders such as bacteria and viruses.
Selenium is also important for maintaining healthy thyroid function. The thyroid is a gland that produces hormones that regulate metabolism, growth, and development. Selenium is a component of the enzyme deiodinase, which converts the inactive form of thyroid hormone (T4) into the active form (T3). Low levels of selenium can lead to an increased risk of thyroid disorders such as hypothyroidism, which is characterized by low levels of thyroid hormones and can cause fatigue, weight gain, and depression.
The recommended daily intake of selenium for adults is 55 micrograms per day for men and women. However, pregnant and breastfeeding women may require higher levels, up to 60 and 70 micrograms per day respectively. Selenium deficiency is relatively rare, but it can occur in people with malabsorption disorders, such as Crohn’s disease, or people who consume a diet that is low in selenium-rich foods. Symptoms of selenium deficiency include fatigue, muscle weakness, and hair loss.
Now let’s take a look at the 20 best sources of selenium:
- Brazil nuts: One ounce (6-8 nuts) provides about 544 micrograms of selenium, which is more than 1000% of the RDI.
- Tuna: A 3-ounce serving of tuna provides about 92 micrograms of selenium, which is about 167% of the RDI.
- Halibut: A 3-ounce serving of halibut provides about 47 micrograms of selenium, which is about 85% of the RDI.
- Sardines: A 3-ounce serving of sardines provides about 45 micrograms of selenium, which is about 81% of the RDI.
- Salmon: A 3-ounce serving of salmon provides about 40 micrograms of selenium, which is about 73% of the RDI.
- Eggs: One large egg provides about 15 micrograms of selenium, which is about 27% of the RDI.
- Chicken: A 3-ounce serving of chicken provides about 14 micrograms of selenium, which is about 25% of the RDI.
- Beef: A 3-ounce serving of beef provides about 14 micrograms of selenium, which is about 25% of the RDI.
- Turkey: A 3-ounce serving of turkey provides about 13 micrograms of selenium, which is about 24% of the RDI.
- Pork: A 3-ounce serving of pork provides about 12 micrograms of selenium, which is about 22% of the RDI.
- Sunflower seeds: One ounce of sunflower seeds provides about 11 micrograms of selenium, which is about 20% of the RDI.
- Oats: One cup of cooked oats provides about 11 micrograms of selenium, which is about 20% of the RDI.
- Brown rice: One cup of cooked brown rice provides about 10 micrograms of selenium, which is about 18% of the RDI.
- Whole wheat bread: One slice of whole wheat bread provides about 9 micrograms of selenium, which is about 16% of the RDI.
- Spinach: One cup of cooked spinach provides about 9 micrograms of selenium, which is about 16% of the RDI.
- Garlic: One clove of garlic provides about 6 micrograms of selenium, which is about 11% of the RDI.
- Onion: One medium onion provides about 6 micrograms of selenium, which is about 11% of the RDI.
- Asparagus: One cup of cooked asparagus provides about 5 micrograms of selenium, which is about 9% of the RDI.
- Broccoli: One cup of cooked broccoli provides about 5 micrograms of selenium, which is about 9% of the RDI.
- Cheddar cheese: One ounce of cheddar cheese provides about 5 micrograms of selenium, which is about 9% of the RDI.
It is important to note that the actual selenium content of foods can vary depending on factors such as soil quality and farming practices. Additionally, it is also important to consider the other nutrients and overall healthfulness of these foods when incorporating them into your diet.
In conclusion, selenium is a trace mineral that plays a crucial role in maintaining human health. Its antioxidant properties help to protect cells from damage caused by free radicals, it helps maintain a healthy immune system and thyroid function. Brazil nuts, tuna, halibut, sardines, salmon, eggs, chicken, beef, turkey, pork, sunflower seeds, oats, brown rice, whole wheat bread, spinach, garlic, onion, asparagus, broccoli and cheddar cheese are some of the best sources of selenium. However, it is important to consider the other nutritional values of these foods and not to consume excessive amounts, as high levels of selenium can be harmful.