The 7 Benefits of Selenium to Boost Your Health

Selenium, an essential mineral often overlooked, plays a crucial role in supporting your overall health. Despite its requirement in small quantities, selenium is involved in vital processes within your body, such as metabolism and thyroid function. This informative article is dedicated to highlighting the extensive range of scientifically-backed health benefits associated with selenium.

Selenium plays a vital role in maintaining reproductive health, regardless of gender. In males, selenium is crucial for optimal sperm health, influencing sperm growth, development, morphology, and motility. The presence of selenium affects various aspects of sperm development. Insufficient selenium levels can impact testosterone secretion, potentially affecting sperm maturation.

Moreover, selenium acts as an antioxidant, safeguarding sperm during their early stages when free radicals can cause damage. Studies have shown that selenium supplementation can improve DNA fragmentation and counteract the negative impacts of oxidative stress in individuals with poor sperm motility.

Similarly, selenium offers numerous benefits for women’s reproductive health. In women, selenium plays a significant role in the development of follicles, the small fluid-filled sacs in the ovaries that house immature eggs. Among the thousands of follicles present, one dominant follicle matures and releases an egg during ovulation.

Selenium actively supports follicular development and optimal ovulation. Its antioxidant properties play a crucial role in protecting the dominant follicle from free radicals and oxidative stress. Furthermore, selenium contributes to the preservation of the uterine lining post-ovulation, ensuring its health to facilitate the implantation and growth of a fertilized egg. Much like its influence on male fertility, selenium also participates in the production of progesterone and estrogen in women.

The Role of Selenium

1. Powerful Antioxidant Activity

Antioxidants are compounds found in food that protect cells from damage caused by free radicals. While free radicals are important for certain bodily functions, factors such as smoking, drinking, and stress can lead to excess, causing oxidative stress. This oxidative stress can lead to the damage of healthy cells and has been linked to various chronic diseases like heart disease, cancer, Alzheimer’s, premature aging, and stroke.

Selenium, an antioxidant mineral, plays a vital role in reducing oxidative stress. It helps control the population of free radicals by neutralizing their excess and safeguarding cells from damage caused by oxidative stress.

2. Potential Cancer Risk Reduction

In addition to its ability to mitigate oxidative stress, selenium may play a role in reducing the risk of specific cancers. This is attributed to selenium’s various mechanisms, including DNA damage reduction, oxidative stress reduction, immune system enhancement, and destruction of cancer cells. A comprehensive review of 69 studies involving over 350,000 individuals revealed that higher levels of selenium in the blood were associated with a decreased risk of certain cancers, such as breast, lung, colon, and prostate cancers.

It is important to note that this protective effect was observed primarily in relation to selenium obtained from dietary sources rather than supplements. Nevertheless, some research suggests that selenium supplementation may have benefits in reducing side effects in individuals undergoing radiation therapy. For instance, a study conducted on women with cervical and uterine cancer showed that oral selenium supplements improved overall quality of life and reduced radiation-induced diarrhea.

3. Potential Prevention of Heart Disease

Maintaining a selenium-rich diet may contribute to maintaining a healthy heart, as low levels of selenium have been associated with an increased risk of heart disease. A comprehensive analysis of 25 observational studies found that a 50% increase in blood selenium levels was linked to a 24% reduction in the risk of heart disease. Selenium has also demonstrated the ability to lower inflammatory markers in the body, which is a key risk factor for heart disease. For instance, a review of 16 controlled studies involving over 433,000 individuals with heart disease revealed that selenium supplementation led to a reduction in levels of the inflammatory marker C-reactive protein (CRP).

Additionally, selenium boosts the levels of glutathione peroxidase, a potent antioxidant. This suggests that selenium may assist in reducing the risk of heart disease by reducing inflammation and oxidative stress within the body. Oxidative stress and inflammation are closely associated with the development of atherosclerosis, which is characterized by the accumulation of plaque in the arteries. Atherosclerosis can lead to severe health complications including strokes and heart attacks. Incorporating selenium-rich foods into your diet can be a beneficial approach to minimize levels of oxidative stress and inflammation, thus promoting a healthier cardiovascular system.

4. Potential Prevention of Cognitive Decline

Alzheimer’s disease is a devastating condition that causes memory loss and adversely impacts thinking and behavior. As the sixth leading cause of death in the United States, the prevalence of Alzheimer’s is increasing, making the search for preventive measures crucial.

Oxidative stress is believed to play a role in the development and progression of neurological disorders, including Parkinson’s, multiple sclerosis, and Alzheimer’s disease. Several studies have reported lower levels of selenium in the blood of individuals with Alzheimer’s disease. Furthermore, research suggests that antioxidants found in both dietary sources and supplements may have memory-enhancing effects in individuals with Alzheimer’s. An insightful small-scale study demonstrated that a daily supplement containing selenium-rich Brazil nuts led to improvements in verbal fluency and other cognitive functions in individuals with mild cognitive impairment. Additionally, adopting a Mediterranean diet that includes selenium-rich foods such as seafood and nuts has been associated with a reduced risk of developing Alzheimer’s disease.

5. Vital for Thyroid Function

Selenium plays a critical role in maintaining the proper functioning of the thyroid gland, which has the highest selenium concentration among all organs in the body. This essential mineral acts as a protective agent against oxidative damage to the thyroid gland and is actively involved in the synthesis of thyroid hormones. Since the thyroid gland regulates metabolism, growth, and development, maintaining a healthy thyroid is imperative.

Deficiency in selenium has been associated with various thyroid conditions, including Hashimoto’s thyroiditis, an autoimmune disorder where the immune system attacks the thyroid gland, leading to hypothyroidism. An observational study involving over 6,000 individuals revealed a correlation between low serum selenium levels and an increased risk of autoimmune thyroiditis and hypothyroidism. Furthermore, some studies suggest that selenium supplementation may be beneficial for individuals with Hashimoto’s disease. A review of existing research indicated that daily selenium supplementation for three months resulted in reduced thyroid antibodies and improved mood and well-being in individuals with Hashimoto’s disease. However, more extensive research is necessary before recommending selenium supplements for individuals with Hashimoto’s disease.

6. Strengthen Your Immune System

A robust immune system is essential for maintaining overall health, as it acts as a defense mechanism against various pathogens like bacteria, viruses, and parasites. Selenium plays a crucial role in supporting and enhancing immune system function. This vital antioxidant contributes to reducing oxidative stress, alleviating inflammation, and bolstering immunity. Numerous studies have observed a positive correlation between increased selenium levels in the bloodstream and improved immune responses.

Conversely, selenium deficiency has been linked to impaired immune cell function and a potential delay in the immune response. Research has also demonstrated that individuals with HIV and deficient selenium levels may experience an increased risk of disease progression and higher mortality rates. Remarkably, selenium supplementation has shown promising results in this context, leading to a reduction in hospitalizations and improved symptoms among individuals living with HIV. Furthermore, selenium supplementation has the potential to strengthen the immune system in individuals with conditions such as influenza, tuberculosis, and hepatitis C.

7. Potential for Alleviating Asthma Symptoms

Asthma, a chronic respiratory condition, causes inflammation and narrowing of the airways, leading to symptoms like wheezing, shortness of breath, chest tightness, and coughing. This condition is closely associated with heightened levels of oxidative stress and inflammation throughout the body.

Given selenium’s anti-inflammatory properties, emerging research indicates that this mineral may hold the potential in reducing asthma symptoms. Investigations have demonstrated that individuals with asthma tend to have lower selenium levels in their bloodstream. Notably, a study revealed that asthmatic patients with higher blood selenium levels exhibited better lung function compared to those with lower blood selenium levels. Additionally, selenium supplementation has shown promise in reducing asthma-related symptoms. For instance, one study reported that providing asthma patients with a daily dose of 200 micrograms of selenium resulted in a decreased reliance on corticosteroid medications for symptom management. However, it is important to note that research findings in this area have been inconsistent, warranting larger-scale studies to gain a more comprehensive understanding of selenium’s role in the development and treatment of asthma.

Best Sources of Selenium

There are numerous healthy foods that boast high selenium content. Here are the best dietary sources of selenium:

Oysters: Oysters are a fantastic source of selenium and provide a rich array of other vital nutrients. These shellfish are known for their high concentration of selenium, making them an excellent choice for boosting your intake.
Brazil nuts: Brazil nuts are one of the richest natural sources of selenium. Just a few nuts can fulfill your daily selenium needs. However, it’s important to note that Brazil nuts can vary in selenium content, so moderation is key.
Flounder: Flounder is a type of fish that contains a considerable amount of selenium. When included in a balanced diet, it can contribute significantly to your selenium intake.
Tuna: Tuna is another seafood option that provides a good amount of selenium. Both fresh and canned tuna can be included in your diet to enhance selenium levels.
Eggs: Eggs, particularly the yolk, are known to contain selenium. Incorporating eggs into your diet can offer a range of essential nutrients, including selenium.
Sardines: Sardines are small, oily fish that are packed with selenium. Enjoy them in salads, sandwiches, or as a flavorful addition to pasta dishes for a natural boost of selenium.
Sunflower seeds: Sunflower seeds are a nutritious snack that contains moderate amounts of selenium. They are versatile and can be enjoyed on their own or sprinkled on salads, yogurt, or oatmeal.
Chicken breast: Chicken breast is a lean protein source that also provides selenium. It’s a popular and versatile option that can be included in various recipes to increase selenium intake.
Shiitake mushrooms: Shiitake mushrooms are not only flavorful but also offer a range of health benefits. One of these benefits is their selenium content, making them an excellent choice for adding selenium to your meals.

While it’s generally recommended to obtain nutrients from whole foods, there are selenium supplements available for individuals who may have insufficient selenium intake or specific dietary restrictions. Keep in mind the following points when considering selenium supplements:

Dosage: The recommended daily intake of selenium for adults is approximately 55 micrograms, with the tolerable upper limit set at 400 micrograms. The appropriate dosage for supplementation will depend on individual needs and health conditions, so it’s essential to consult a healthcare professional for personalized advice.
Form: Selenium supplements are available in various forms such as selenomethionine, selenite, and selenium yeast. The choice of the form may depend on factors like bioavailability and individual tolerability. Again, consulting with a healthcare professional can help determine the most suitable form for your needs.
Quality and Reliability: Choose supplements from reputable brands that follow good manufacturing practices. Look for third-party testing or certifications to ensure the product’s quality, purity, and accurate labeling.

Remember, it’s generally best to obtain nutrients, including selenium, from a well-balanced diet consisting of whole foods. Supplements should only be used under medical guidance when necessary to address specific deficiencies or health concerns.

Conclusion

Selenium is an essential mineral with numerous benefits for your body. It plays a crucial role in metabolism and thyroid function, while also acting as a powerful antioxidant, protecting your cells from oxidative stress and damage.

In addition to these vital functions, selenium is believed to have several other health benefits. It may support a healthy immune system, possibly helping to ward off infections and diseases. It has also been associated with improved brain health and cognition, potentially slowing down age-related mental decline. Moreover, selenium has been linked to a lower risk of heart disease, as it may help reduce inflammation and oxidative damage in the cardiovascular system.

To ensure sufficient selenium intake, including a variety of selenium-rich foods in your diet is highly recommended. By incorporating these selenium-rich options in your meals, you can support overall well-being and promote optimal health.