Selenium is an essential trace mineral that functions as an antioxidant, neutralizing free radicals and minimizing the damage they cause. Selenium is also necessary for proper thyroid and immune system function. But too much selenium can be toxic, so it is critical to be aware of your consumption and the associated build up in your system. The RDA (Recommended Dietary Allowance) for both men and women over 15 years old is 55µg, with slight increases for pregnant and lactating women (to as much as 70µg daily). The best way to get selenium is by eating the right foods.
1Eat produce and whole grains that were grown in selenium-rich regions. The amount of selenium in the product is largely determined by the amount of selenium in the soil it was grown in. Therefore, if you only eat products that you grow in your yard and your soil is not high in selenium, the selenium level in your body might be low.
- The more volcanic ash in the soil, the higher the selenium content. Soil that is irrigated by sea water is also high in selenium.
- Generally speaking, soil in the eastern part of the United States has less selenium than soil in the western part.
2Purchase organically-grown foods, which have been found to have a higher level of selenium than those grown using conventional methods. These products also have higher levels of vitamin E and beta carotene, both of which help selenium in its battle against free radicals.
3Snack on one or two Brazil nuts every day. Brazil nuts have the highest concentration of selenium of all foods. The selenium content is approximately 50 micrograms per nut, depending on the size of the nut and the soil in which it grew; therefore it is not a good idea to eat more than two a day for an extended period of time.
4Eat seafood regularly. The best choices for selenium are:
- White flesh fish
- Tuna fish
5Eat whole grains instead of products made with white flour. Processing the grain into white flour strips the grain of most of its nutrients, including selenium. Some good grain choices include:
- Brown Rice
- Wheat germ
6Include these high-selenium foods in your diet on a regular basis:
- Egg yolks
- Organ meat, especially calf's liver
- Button and shiitake mushrooms
- Sunflower seeds
7Taking a selenium supplement can give you more selenium. You should never take a selenium supplement unless under a doctor's supervision because there is a risk of toxicity from too much selenium.
- Symptoms of low selenium levels include muscle pain and weakness and discoloration of the hair, skin or fingernails.
- Because of the risk of toxicity from too much selenium, you should never take a selenium supplement unless under a doctor's supervision.
- Stay alert to signs of overloading your system through total intake from all sources,– natural and synthetic:
- garlicky odour of the breath
- gastrointestinal disturbances
- transverse lines on the nails
- alopecia (complete hair loss on certain body areas)
- peripheral neuropathy (nerve damage that may affect sensation or organs)
- If any of these signs appear, discontinue intake from sources of excess selenium and seek support. There is not an Identified antidote, nor a known chelating agent which might buffer impact on your system. Please limit use to less than 400µg per day, half the intake where signs of toxicity might be expected.
- If you are currently taking blood thinners, too much selenium may increase your chances of bleeding.
Sources and Citations