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Selenium is an essential mineral that your body needs to support your metabolism and other important functions. But many people have never heard of it. You only need a small amount every day but many healthy foods are high in selenium, according to Healthline.
One of the best sources of selenium is Brazil nuts and you only need one to meet your daily value (DV). Other foods that are rich in the mineral are oysters, halibut, yellow fin tuna. Sardines, eggs, and mushrooms. The amount of selenium in plant-based foods depends on where they were farmed and the amount of the mineral the soil contains.
Powerful antioxidant
Selenium is a powerful antioxidant that helps prevent cell damage in your body by free radicals. While free radicals are a normal byproduct of your metabolism, an excess leads to oxidative stress that is linked to chronic health conditions like heart disease and some cancers. Selenium also contains anti-inflammatory properties and the combination could help reduce the symptoms of asthma, a chronic disease that causes airways to become inflamed and narrowed.
Could reduce cancer risk
Besides reducing oxidative stress, selenium also helps to lower the risk of some cancers by boosting your immune system. A undefined, published in Scientific Reports, found that having a high blood level of selenium lowered the risk of lung, breast, colon, and prostate cancers. For people undergoing radiation therapy for cancer, taking selenium supplements could reduce the side effects and improve their overall quality of life.
Helps prevent cognitive decline
This powerful mineral has also been linked to the prevention of the cognitive decline from Alzheimer’s disease, according to Healthline. That’s because oxidative stress plays a role in the onset and progression of this neurological disease. People who have Alzheimer’s disease typically have low blood levels of selenium. A randomized trial of French adults who were treated with antioxidant minerals and vitamins found that the participants had improved memory function.
Good for thyroid health
Selenium plays an important role in the proper function of your thyroid, according to Health. Your thyroid is an endocrine gland that affects metabolism, energy levels, and growth. That’s because the mineral helps to boost the activity of the enzyme thyroxine 5-deiodinase that causes your thyroid to release iodine. Not having enough iodine could lead to hypothyroidism; a condition that leads to weight gain, fatigue, and depression.
Could boost your immune system
This important mineral has antioxidant and anti-inflammatory properties that can help boost your immune system by lowering the risk of infection and chronic diseases. Higher selenium levels have also been linked to higher amounts of T-cells – a type of white blood cell – that help fight off infections. Selenium may also increase the activity of your body’s natural killer cells that can destroy virally infected cells.
Good for heart health
A diet that is rich in selenium could keep your heart healthy, stressed Healthline .That’s because of the mineral’s anti-inflammatory properties which lowers inflammation in your body; one of the factors for heart disease. In fact, a review of 16 studies that included over 433,000 people with heart disease found that using selenium supplements decreased levels of the inflammatory marker C-reactive protein, and raised antioxidant levels. Since oxidative stress and inflammation can lead to a buildup of plaque in arteries – a dangerous condition that contributes to heart attacks, strokes and heart disease – adding more selenium-rich foods into your diet is good for your heart.
Aids reproductive health
Selenium also plays a role in promoting fertility and reproductive health, according to Health, as well as contributes to healthy pregnancy outcomes. Deficiencies of this essential mineral could increase the risks of miscarriage, low birth weight, premature birth, and preeclampsia or high blood pressure during pregnancy. That’s why some physicians prescribe selenium supplements to people who are at high risk for these conditions.
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