Selenium is a powerful antioxidant that plays a crucial role in various bodily functions, including thyroid health, immune support, and inflammation reduction. According to the NHS, women should aim to consume 60μg of selenium daily, while men should aim for 75μg. Research indicates that a balanced diet rich in animal products, nuts, and fish can provide optimal levels of selenium.
Nutritional therapists Farzanah Nasser and Eve Kalinik shed light on the importance of selenium, its benefits, and how to identify a deficiency. Selenium is essential for metabolism, immune function, cardiovascular health, and thyroid hormone production. It also helps combat free radical damage and boosts white blood cell count, aiding in infection prevention.
A deficiency in selenium can lead to weakened immunity, cognitive decline, muscle weakness, infertility, and thyroid issues. Severe cases may increase the risk of chronic diseases and heart problems. Kashin-Beck disease, a bone and joint disorder prevalent in parts of East Asia, is also linked to selenium deficiency. Consuming too much selenium can cause nausea, facial flushing, and dizziness.
To maintain optimal selenium levels, include selenium-rich foods in your diet. Some top sources include Brazil nuts, wild-caught fish, eggs, sunflower seeds, mushrooms, grass-fed meats, shellfish, and whole grains. While it’s best to obtain selenium from food rather than supplements, consulting a healthcare professional is advised if a deficiency is suspected. Excessive selenium intake can have adverse effects, so proper guidance is essential.
In conclusion, selenium is a vital mineral with numerous health benefits. By incorporating selenium-rich foods into your diet and seeking professional advice if needed, you can ensure optimal selenium levels for overall well-being.
