Selenium is a mineral element with the atomic number 34. Selenium and vitamin E are synergistic and the two together are stronger than each one on its own. Selenium slows down ageing and hardening of tissues through oxidation.
Males seem to have a greater need for this mineral. Nearly half of the total supply in the body is concentrated in the testicles and in the seminal ducts adjacent to the prostate gland. Selenium is useful in keeping youthful elasticity in tissues.
It also helps in the prevention and treatment of dandruff and improves the condition of hair and nails.
Selenium is important to mental health as it plays a role in the workings of the thyroid gland and can help to alleviate the mood and reduce symptoms of depression. It is also known to alleviate hot flushes and menopausal distress.
Selenium deficiency
Selenium is an important antioxidant that plays a role in the body’s utilisation of oxygen. Alcoholics, as well as patients with candidiasis, chronic fatigue syndrome, fibromyalgia and arthrogryposis-renal dysfunction-cholestasis (ARC), have all shown low levels of selenium. In addition, heart disease and cancer are higher in people with diminished selenium levels.
A deficiency of selenium can also cause premature loss of stamina.
Selenium also has a role in detoxifying poisonous phenols, formaldehyde, acetaldehyde, hydrocarbons and chlorine. Many people with allergic reactions to these substances have found relief through the use of selenium. However, selenium can be toxic in large amounts.
Selenium overdose
Too much selenium can cause some toxic effects including gastrointestinal upset, brittle nails, hair loss and mild nerve damage. Too much selenium can be a risk for developing diabetes too therefore supplements are not advised.
Highest natural sources of selenium in micrograms per 100 grams
- Brazil nuts 1917 µg
- Oysters 154 µg
- Lamb’s liver 116 µg
- Tuna 108 µg
- Whelks and octopus 89.6 µg
- Wheat germ 79.2 µg
- Sunflower seeds 79 µg
- Amaranth 70.7 µg
- Caviar (fish roe) 65.5 µg
- Anchovies 68.1 µg
- Egg yolk 56 µg
- Chia seeds 55.2 µg
- Kippers 52.6 µg
- Pork 51.6 µg
- Halibut 46.8 µg
- Oat bran 45.2 µg
- Lean beef 44.8 µg
- Crab 44.4 µg
- Salmon 41.4 µg
- Rabbit (wild) 38.5 µg
- Chicken and turkey 37.8 µg
- Turbot 36.5 µg
- Sesame seeds 34.4 µg
- Kamut 30 µg
- Couscous 27.5 µg
- Mushrooms (Crimini) 26 µg
- Cashew nuts 19.9 µg
- Calf’s liver 19.3 µg
- Rabbit 15.2 µg
- Rye (whole grain) 13.9 µg
- Venison 10.3 µg
- Spirulina 7.2 µg
- Asparagus 6.1 µg
- Spinach 5.5 µg
NOTE: One µg is one microgram.
Recommended daily requirement of selenium
- Babies birth to 6 months 15 mcg
- Infants 7-12 months 20 mcg
- Children 1-3 years 20 mcg
- Children 4-8 years 30 mcg
- Children 9-12 years 40 mcg
- Adolescents 14-18 years 55 mcg,
- Adult men 18+ years 75 mcg
- Adult women 18+ years 60 mcg
- Pregnant women 60 mcg
- Breastfeeding women 70 mcg
NOTE: Just one Brazil nut per day, will provide 96 micrograms which is all the selenium that is required.
Natural sources of selenium in alphabetical order
NOTE: Selenium in Brewer’s yeast is dependent upon source, check label.
Related subjects
- A to Z of minerals
- Alcohol dangers
- Cancer
- Candidiasis
- Chronic fatigue syndrome
- Depression
- Fibromyalgia
- Hair and nail disorders
- Heart disorders
- Menopause
- Prostate problems
- Radiation poisoning
- Skin disorders
- Thyroid gland
- Urinary system disorders