What Does Selenium Do for Your Body and How Should You Take it?

Kerin Jones

Chief Writer: Nutrition & Diet

As an Amazon Associate this site earns money from qualifying purchases. Thank you for helping to support the site.

There are over 3,000 known minerals and more are discovered each year. Some of these minerals are essential to health and play a key role in bodily functions. For example, I recently discovered that selenium may be an important part of my metabolism.

I have heard of selenium but knew little of this mineral. I wanted to know, what does selenium do for your body? After some research, I found that it provides a wide range of benefits and it’s commonly found in some of my favorite foods.

What Is Selenium?

I first learned more about where this mineral comes from. Selenium is naturally found in soil, which results in moderate amounts of the mineral ending up in water and various foods.

The selenium found in soil is inorganic. Plants that grow in the soil convert the mineral to organic selenium, which is then absorbed by the body when eating certain fruits or vegetables.

The body only requires a small amount of this mineral. In fact, the recommended dietary allowance for selenium is just 55 micrograms for adults between the ages of 19 and 50.

Top Benefits of Selenium for Your Body

I next wanted to know why my body needs selenium. While selenium deficiencies are incredibly rare, additional selenium may provide several important health advantages.

Even though selenium is an essential mineral, the body only requires a small amount. However, it is a vital part of the metabolism and may have a role in the health of the thyroid gland. It also protects against oxidative damage and a variety of infections.

Here is a closer look at the various health benefits of selenium.

Selenium Intake May Reduce Risk of Cancer

Selenium is known to help protect against oxidative damage to the cells in the body, which is directly connected to the risk of various types of cancer.

Several dozen studies have been conducted on this topic. I discovered that the consensus is that selenium may help protect against prostate, lung, colon, and breast cancers.

It is important to note that these studies looked at participants who obtained higher levels of selenium through foods and not the use of supplements. However, additional studies suggest that selenium supplements may reduce some of the side effects related to radiation therapy.

Selenium Contains Antioxidant Properties

Antioxidants may provide a wide range of health benefits. The main advantage of providing the body with powerful antioxidants is to protect cells from free radicals.

Free radicals occur when oxygen molecules split. The free radicals then bind to other molecules, causing oxidative stress. Along with increasing the risk of cancer, this oxidative stress can increase the signs of aging and the risk of heart disease.

By eating a diet that is rich in selenium, it may be possible to reduce the risk of heart disease. Besides reducing the occurrence of free radicals and oxidative stress, selenium may reduce inflammation that can contribute to a higher risk factor for heart disease.

I was also surprised to learn that the same reduction in oxidative stress may also reduce the risk of Alzheimer’s disease. The bottom line is that selenium contains powerful antioxidants that are responsible for most of the health advantages provided by this mineral.

How to Get More Selenium in Your Diet

After discovering the importance of selenium, I wanted to know how to get more of this mineral in my diet. Luckily, it turns out that I probably already get more than enough, as it’s found in a variety of foods.

There are several options for getting more selenium, including eating more foods that contain selenium or taking a supplement that contains selenium.

The top food sources of selenium include seafood, dairy products, poultry, and various grains. However, I found that the greatest source by far is the Brazil nut.

One ounce of Brazil nuts contains about 544 micrograms of selenium. This is nearly 10 times the recommended daily amount.

The next best source is yellowfin tuna, which contains about 92 micrograms per serving. Halibut, sardines, ham, and shrimp all contain just under the daily recommended amount per serving. Oily fish also have the added benefits of containing omega-3, another important nutrient to our bodies.

Conclusion: Selenium May Help

Selenium is an essential mineral that the body needs for a healthy metabolism and thyroid function. However, it also contains powerful antioxidant properties that may reduce oxidative stress.

A reduction in oxidative stress is connected to a lower risk of heart disease, Alzheimer’s disease, various cancers, and premature signs of aging.

The best natural sources of selenium include seafood and Brazil nuts. It’s also possible to boost selenium intake with quality supplements.

If you want to protect your body against oxidative stress and the health conditions it can incite, I suggest that you get more selenium in your diet.