Selenium Natural Food Sources for Optimum Health by Ralph Teller on 1Vigor

Selenium Facts and Health Benefits

Selenium is a trace element that is essential in small amounts. Humans require selenium for the function of a number of selenium-dependent enzymes needed to form a functional protein. Selenium is important to growth and immune system function.

Selenium plays several key functions necessary to our optimum health, including:

- Thyroid Health.Selenium plays a role in regulating thyroid function. The thyroid gland needs selenium to circulate thyroid hormones in the bloodstream. Inadequate selenium intake can affect your metabolism and growth. Researchers believe that selenium deficiency may worsen the effects of iodine deficiency on thyroid function, and that adequate selenium nutritional status may help protect against some of the neurological effects of iodine deficiency. See Natural Sources of Iodine

- Immune System Health. Selenium affects how well your immune system functions through its ability to help the development of your body's white blood cells. White blood cells work together to fight infections within your body.

- Antioxidant. Selenium is incorporated into proteins to make selenoproteins, which are important antioxidant enzymes. The antioxidant properties of selenoproteins help prevent cellular damage from free radicals. Free radicals are natural by-products of oxygen metabolism that may contribute to the development of chronic diseases such as cancer and heart disease.

- Prostate Health. Some studies have reported that low dietary selenium intakes are associated with increased risk of prostate cancer. Some studies have found the risk of developing prostate cancer was 50% less in men with serum selenium levels in the highest quartile compared to those in the lowest quartile.

Natural Food Sources of Selenium

Some research suggests that selenium supplements are harder for the body to absorb than natural organic forms of selenium, such as selenomethionine, high-selenium yeast or natural food sources.

Natural sources of Selenium include brazil nuts, yeast, oats, brown rice, eggs, chicken, dairy, most whole grains, wheat, seafood, onions, garlic and molasses. The selenium content of vegetables is generally not high, but can vary dependent on soil selenium content. Yeast is a good source of Selenium as Yeast are able to naturally metabolize inorganic minerals like Selenium into organic forms, similar to what plants do. Selenium from Yeast does not carry the toxicity concerns as Selenium from supplements.

Selected Food Sources of Selenium

Micrograms
(mcg)

Percent
DV*

Brazil nuts, dried, unblanched, 1 ounce

544

777

Tuna, light, canned in water, drained, 3 ounces

Herring, 100 grams, 3 ½ ounces

46.8

Pork, lean roast, 100 grams, 3 ½ ounces

43.2

Turkey leg, 100 grams, 3 ½ ounces

37.8

Cod, cooked, 3 ounces

Turkey, light meat, roasted, 3 ounces

Bagel, egg, 4 inch

Lamb, 100 grams, 3 ½ ounces

26.2

Chicken breast, meat only, roasted, 3 ounces

Beef chuck roast, lean only, roasted, 3 ounces

Sunflower seed kernels, dry roasted, 1 ounce

Duck, roast, 100 grams, 3 ½ ounces

Anchovies, canned in oil, 1 ounce

19.3

Egg noodles, enriched, boiled, ½ cup

Macaroni, enriched, boiled, ½ cup

Ground beef, cooked, broiled, 3 ounces

Egg, whole, hard-boiled, 1 large

Oatmeal,cooked, 1 cup

12.6

Cottage cheese, low fat 2%, ½ cup

Bread, whole-wheat, commercially prepared, 1 slice

Rice, brown, long-grain, cooked, ½ cup

Rice, white, enriched, long-grain, cooked, ½ cup

Walnuts, black, dried, 1 ounce

Cheddar cheese, 1 ounce

*DV = Daily Value. DVs are reference numbers developed by the Food and Drug Administration (FDA) to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for selenium is 70 micrograms (mcg)

Selenium Recommended Daily Intake

Recommended Dietary Allowances (RDAs) for Selenium in micrograms (mcg) per day, for children and adults.

Age (years)	Males and Females (mcg/day)	Pregnancy (mcg/day)	Lactation (mcg/day)
1–3	20	N/A	N/A
4–8	30	N/A	N/A
9–13	40	N/A	N/A
14–18	55	60	70
19+	55	60	70

There is insufficient information on selenium to establish a RDA for infants. An Adequate Intake (AI) has been established that is based on the amount of selenium consumed by healthy infants who are fed breast milk. The Table below lists the AIs for selenium, in micrograms (mcg) per day, for infants.

Adequate Intake for Selenium for Infants
Age (months)	Males and Females (mcg/day)
0–6 months	15
7–12 months	20

* Adequate Intake (AI)

Selenium Deficiency and Toxicity

Deficiency. Selenium deficiency can occur areas where soil concentration of selenium is low. There is evidence that selenium deficiency may contribute to development of a form of heart disease, hypothyroidism, and a weakened immune system.

Toxicity. As with all mineral supplements, taking selenium supplements carries toxicity risk and might in large amounts over periods of time cause health problems. Dietary intake of Selenium from natural food sources is the healthiest way of Selenium intake. Taking Selenium supplements can affect your bleeding and clotting times. Selenium supplements can also have adverse reactions with a variety of medications, including blood thinners. Additionally, Selenium can cause you to bleed more than normal during surgery. Tell your doctor about the dietary supplements you take that contain selenium before any medical tests or procedures.

More about Ralph Teller. See Ralph's 1Vigor Log Calendar.

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Selenium Natural Food Sources for Optimum Health

Selenium Facts and Health Benefits

Natural Food Sources of Selenium

Selenium Recommended Daily Intake

Selenium Deficiency and Toxicity