Selenium: A Tiny and Mighty Mineral
- Donna Keeler
- Mar 26
- 2 min read
Selenium is a vital trace mineral that supports multiple bodily functions, making it essential for your overall health and well-being. Here’s how selenium benefits your body:
Health Benefits of Selenium
1. Antioxidant Protection – Selenium helps reduce oxidative stress, supports tissue repair, and slows aging, improving skin and hair health
2. Thyroid Health – Plays a crucial role in maintaining proper thyroid function and may prevent hypothyroidism, Hashimoto’s thyroiditis, dry skin, weak nails and hair loss
3. Immune System Support – Enhances immunity, helping you fend off infections and illnesses, and possibly cancer
4. Cognitive Function – Supports brain health and may help protect against neurodegenerative diseases like Alzheimer’s and Parkinson’s
5. Reproductive Health – Important for fertility in both men and women as it improves sperm and egg quality, as well as ovulation
6. Cardiovascular Support – Decreases the risk of heart disease, inflammation, and blood vessel damage
7. Improves Muscles – Reduces fatigue, tiredness, discomfort and pain
How Much Selenium Do You Need?
The recommended daily intake (RDI) of selenium varies by age, sex, and life stage:
· Adult Women & Menopausal Women: 55 mcg per day
· Pregnant Women: 60 mcg per day
· Breastfeeding Women: 70 mcg per day
· Men (19+ years): 55 mcg per day
· Don't exceed 400 mcg per day. If taking a supplement, stay under 200 mcg/day.
Top Food Sources of Selenium
If you prefer to get your nutrients from food, here are the best selenium-rich options:
1. Nuts & Seeds
· Brazil Nuts – ~68–91 mcg per nut (Just 1-2 nuts meet your daily selenium needs!)
· Sunflower Seeds – ~22 mcg per ¼ cup
2. Seafood & Fish
· Yellowfin Tuna – ~90 mcg per 3 oz
· Shrimp – ~40 mcg per 3 oz
· Salmon – ~40-50 mcg per 3 oz
3. Poultry & Meat
· Turkey & Chicken – ~25-30 mcg per 3 oz
· Beef – ~30-40 mcg per 3 oz
4. Eggs
· Eggs – ~20 mcg per egg
5. Whole Grains
· Brown Rice – ~19 mcg per cup cooked
6. Vegetables
· Mushrooms (Cremini & Portobello) – ~10-15 mcg per cup cooked
Maximizing Selenium Absorption
The best time to eat selenium-rich food or take a selenium supplement is with food in the morning or midday, especially with healthy fats like avocado slices, avocado oil, olive oil, nuts, or nut butter to increase absorption. Avoid taking caffeine, alcohol, zinc, calcium, and iron at the same time as selenium as it can interfere with absorption.
Incorporating selenium-rich foods into your diet or supplementing wisely can help optimize your health. Stay mindful of your intake, and reach out to me when you are ready to begin your nutrition journey.
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