Selenium
Selenium is a vital trace mineral primarily found in soil. Although needed in small amounts, it is crucial for thyroid function, immune response, and protecting cells from oxidative damage.
Functions and Benefits
Recommended Dietary Allowance (RDA)
| Life Span | Age Group | Men (μg/day) | Women (μg/day) |
|---|---|---|---|
| Infants | 0 – 12 months | 15 – 20 μg | 15 – 20 μg |
| Children | 1 – 13 years | 20 – 40 μg | 20 – 40 μg |
| Teens & Adults | 14+ years | 55 μg | 55 μg |
| Maternal | Pregnancy / Nursing | – | 60 – 70 μg |
Top Food Sources (μg)
Brazil Nuts: 1 serving (544 μg) – 989% RDI!
Seafood: Tuna (92 μg), Sardines (45 μg), Shrimp (40 μg).
Animal: Ham (42 μg), Turkey (31 μg), Eggs (15 μg).
Plant: Brown Rice (19 μg), Cooked Beans (13 μg).
Risks of Deficiency and Overdose
Can lead to hypothyroidism, weight gain, fatigue, and infertility issues. It also increases vulnerability to viral infections.
Causes nausea, vomiting, muscle pain, heart rhythm disorders, and neurological irritability. Avoid excessive Brazil nut intake.
Disease Prevention
Cardiovascular Health: Selenium reduces chronic inflammation and oxidative stress, lowering the risk of atherosclerosis.
Brain Protection: It helps shield the brain from neurodegenerative conditions like Alzheimer’s disease and other forms of dementia.
Conclusion: Selenium is a small mineral with a massive impact on metabolism and immunity. While Brazil nuts are the ultimate source, a balanced intake is essential to avoid toxicosis.