Selenium: The Essential Mineral for a Healthy Body
What is Selenium?
Selenium is a mineral that plays a crucial role in fighting infections, thyroid function, hormone metabolism, and cellular health. It is found in foods and supplements, with about 25% to 46% of the body’s selenium stored in the skeletal muscle.
Selenium Deficiency
Selenium deficiency is rare in the United States. However, including selenium-rich foods in your diet can ensure you consume enough of this essential mineral.
Food Sources of Selenium
Here are some of the best food sources of selenium:
1. Brazil Nuts
Brazil nuts are an excellent source of selenium. One ounce of Brazil nuts (about six nuts) contains 544 micrograms (mcg) of selenium. Limit your intake of Brazil nuts to avoid having too much selenium in your body.
2. Fish and Shrimp
Selenium is present in water, so many types of fish and shrimp are rich in the mineral. Here are some examples:
- Yellowfin tuna: 92 mcg
- Sardines: 45 mcg
- Cooked shrimp: 42 mcg
3. Pork and Ham
Pork and ham are rich in protein and selenium. Here are some examples:
- 3-ounce pork chop: 37 mcg
- Three ounces of roasted ham: 24 mcg
4. Grains and Bread
Grains and bread are the primary sources of selenium for people in the United States. Grains and other plant-based foods absorb selenium from the soil.
5. Beef
The cut of meat affects the selenium content. Here are some examples:
- 3-ounce beef steak: 37 mcg
- Three ounces of beef liver: 28 mcg
- Three ounces of ground beef: 33 mcg
6. Turkey
Three ounces of roast turkey contains 26 mcg of selenium. Enjoy your turkey on whole-grain bread with fresh spinach for a hearty serving of selenium.
7. Chicken
Chicken is an excellent low-calorie source of protein and selenium. Three ounces of light-meat chicken provide 22 mcg of selenium.
8. Cottage Cheese
Dairy products like cottage cheese are rich in protein and selenium. One cup of 2% milk-fat cottage cheese has 20 mcg of selenium.
9. Sunflower Seeds
Sunflower seeds are a simple and tasty snack packed with healthy nutrients. A 100 gram (g) serving provides 18 mcg of selenium.
Conclusion
Selenium is an essential mineral that plays a crucial role in maintaining overall health. Including selenium-rich foods in your diet can help ensure you consume enough of this mineral. Remember to limit your intake of Brazil nuts and other high-selenium foods to avoid having too much selenium in your body.
Frequently Asked Questions
Q: What is the recommended daily intake of selenium?
A: The recommended daily intake of selenium varies by age and sex. For adults, the recommended daily intake is 55 mcg for men and 53 mcg for women.
Q: Can I get too much selenium?
A: Yes, it is possible to get too much selenium. Consuming high amounts of selenium can cause toxicity, which can lead to symptoms such as nausea, vomiting, and diarrhea.
Q: Can I take selenium supplements?
A: Yes, selenium supplements are available in the form of capsules, tablets, or lozenges. However, it is recommended to consult with a healthcare professional before taking any supplements.