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Benefits Of: Selenium

Updated: Mar 3

Selenium: A Powerful Antioxidant for Health

Selenium is a trace mineral that plays a vital role in maintaining the body’s overall health. Though required in small amounts, it supports a wide range of important functions, from protecting cells to supporting immune function. Here's a look at the benefits of selenium and how it contributes to your health.

Pumpkin seeds, Brazil nuts, sunflower seeds, garlic, and spinach on blue wood. Text: Selenium. Healthy food concept.
PC: Nutrition Advance

Key Roles of Selenium in the Body:

  1. Antioxidant Protection: Selenium is an essential component of several antioxidant enzymes, including glutathione peroxidase, which help protect the body from oxidative stress and free radical damage. This reduces inflammation and lowers the risk of chronic diseases such as heart disease, cancer, and neurodegenerative conditions.

  2. Immune Support: Selenium is critical for proper immune function. It helps regulate the immune system by supporting the production of white blood cells, which are responsible for defending the body against infections.

  3. Thyroid Function: Selenium is involved in the production of thyroid hormones and helps maintain a healthy thyroid. It aids in converting the thyroid hormone T4 into the more active form, T3, which is essential for regulating metabolism, energy production, and overall growth and development.

  4. Heart Health: Selenium plays a role in reducing oxidative stress, which can protect the heart and blood vessels from damage. Some studies suggest that adequate selenium levels may reduce the risk of heart disease by helping maintain healthy blood pressure and cholesterol levels.

  5. Cognitive Function: Selenium has been shown to help protect the brain from oxidative damage, which can improve cognitive function and potentially lower the risk of cognitive decline and diseases like Alzheimer's.

  6. Reproductive Health: Selenium supports reproductive health by improving sperm quality in men and helping maintain healthy hormone levels. It may also play a role in preventing miscarriages.

  7. Cell Growth and Repair: Selenium contributes to the repair and growth of cells and tissues. It supports normal cell division, which is essential for wound healing and tissue regeneration.


Foods High in Selenium:

To ensure you’re getting enough selenium, consider incorporating these selenium-rich foods into your diet:

  1. Brazil Nuts: Brazil nuts are by far the richest source of selenium. Just one or two nuts a day can provide you with your daily selenium needs.

  2. Seafood: Fish like tuna, salmon, sardines, and shellfish such as shrimp and oysters are excellent sources of selenium.

  3. Meat: Chicken, turkey, and lean cuts of beef and lamb provide a good amount of selenium.

  4. Whole Grains: Brown rice, oats, and whole wheat bread are good plant-based sources of selenium.

  5. Eggs: Eggs, particularly the yolks, are a good source of selenium.

  6. Dairy Products: Milk and yogurt contain selenium, along with other important nutrients like calcium and protein.

  7. Seeds and Nuts: Sunflower seeds and cashews also provide selenium in smaller amounts.

  8. Legumes: Beans, lentils, and chickpeas contain moderate levels of selenium and are great for plant-based diets.

  9. Vegetables: Some vegetables, including spinach, broccoli, and mushrooms, contain selenium, although in smaller amounts compared to animal-based foods.


Selenium is an essential mineral with powerful antioxidant properties that help protect the body from oxidative stress, support immune function, and maintain heart and thyroid health. By eating a variety of selenium-rich foods, such as seafood, nuts, and whole grains, you can help ensure you're meeting your body's needs for this vital nutrient.


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*This blog post is not a substitute for medical advice. Always work with an educated healthcare provider when looking for diet, nutrition, and supplement advice. If you would like to speak with someone about your journey to better health, reach out anytime to The Nutritional Advisor via our CONTACT FORM!

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