Selenium
Selenium is a powerful trace mineral that helps protect cells from oxidative stress and supports immune and thyroid function.
Selenium is a trace mineral best known for its role in antioxidant defense. It helps protect cells from oxidative damage by supporting glutathione peroxidase, an important enzyme in the body’s detoxification system. Selenium also supports thyroid hormone metabolism and overall immune function.
While deficiency is rare in most healthy individuals, it can lead to symptoms such as lethargy, headaches, confusion, or in extreme cases, neurological issues. On the other hand, excessive intake — often from supplements — can be toxic. Brazil nuts are extremely rich in selenium and should be eaten in moderation.
Aside from Brazil nuts, selenium is found in fish, shellfish, meats, beans, and fortified cereals. A balanced diet is typically enough to meet daily needs without supplementation.
Recommended Daily Intake
- Women: 55 micrograms
- Men: 55 micrograms
- Upper Limit: 400 micrograms
Deficiency Symptoms
- Nausea, vomiting
- Headaches
- Altered mental state, confusion
- Lethargy
- Seizures
- Coma
Common Food Sources
- Brazil nuts
- Fin fish and shellfish
- Beef
- Turkey
- Chicken
- Fortified cereals
- Whole-wheat bread
- Beans , lentils