What is Selenium?
Selenium is an essential trace mineral important for cognitive function, a healthy immune system and fertility for both men and women. Selenium is found in a variety of foods, the richest sources being Brazil nuts, seafood and organ meats.
Brazil Nuts
Health Benefits of Selenium
  • Strengthens the immune system
  • Helps in sperm production in males
  • Helps in maintaining healthy hair and nails
  • Aids in normal function of the thyroid
  • Protects cells from being damaged

Selenium is responsible for the body's production of prostaglandins which is a group of cyclic fatty acid compounds with varying hormone-like effects, notably the promotion of uterine contractions; which regulates inflammation and can reduce inflammations related to Rheumatoid arthritis.
In a 2014 study in Netherlands, Selenium has been linked to helping in lowering the risk of prostate cancer. Researchers tested the levels of selenium in the toenails of study participants, a marker that measures long-term selenium intake. The researchers found that the greater the level of selenium in the toenail, the lower the risk for prostate cancer in study participants. Of note, earlier studies investigating a link between selenium and prostate cancer had varying results. Selenium, together with vitamin E, as an antioxidant prevents the formation of free radicals which means reduced risk of skin cancer and can help in preventing sunburn.

Sources of Selenium
Selenium is a mineral that can be found in several food categories but before we go crazy over this tiny chunk of miracle, please note that we only need a small amount of Selenium. The recommended daily allowance for Selenium (RDA) is 55 micrograms per day for adults and for pregnant and lactating women, it's 60 to 70 micrograms a day. 

As mentioned above, Brazil Nuts tops the list. Brazil nuts are large three-sided nuts with an edible kernel, several of which grow inside a large woody capsule. Brazil nuts grow on a South American forest tree, and most are harvested in the wild. 4-6 pieces of these nuts will give you 544 micrograms of Selenium but it depends on the soil the nuts are grown and the process of farming. Poor soil and bad farming process has been proved to reduce the amount of Selenium in Brazil Nuts. Sunflower seeds provide 55 micrograms per 100g. 

Fish, particularly Yellow Fin Tuna provides 108.2 micrograms of Selenium per 100g. Shellfish like crabs, prawns and lobsters contain Selenium too! The highest among the shellfish category is oyster. 100g of oysters pack 80 micrograms! 

Organ Meats
Organ Meats like kidney and liver are high in Selenium. You can get 100 micrograms of Selenium from 100g of liver from lamb or chicken.

Other Sources
Other sources include: eggs (27µg/100g), mushrooms (19µg/cup), cereals/bread (7µg/100g) and other vegetables like broccoli have Selenium but in less amount.

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09/19/2016 11:22pm

Must read this post to get special knowledge about introduction to Selenium. There are some people don't take every seafood because some of them are really dirty and dangerous for health so fish is better than everything.

02/13/2017 9:42pm

I've never heard that Selenium has a lot of benefits to the body. I've heard of Selenium before in my Chemistry class. I've learned a lot on this blog. All in all, I think it's also good to eat foods that is rich in Selenium every now and then. Let's spread the awareness about the benefits of taking Selenium-riched foods. Thank you for educating us about the benefits of Selenium.

05/18/2017 5:06pm

I only know Selenium when I studied chemistry. I never know anything about it like how is it helpful or is it poisonous, I never really cared. This is the first time that I've learned about its benefits. Also, I never thought that selenium can be found in the food that we eat almost everyday. I guess there's still lots of things that I've never knew. I should read more about this stuff. Thank you for this information.


Then I guess Selenium is important in our body. These facts are something that others should also know about. There are couples who wants to have kids and this should help the male. In our research about healthy tips, this is a great addition. Our research will have a big help for our fellow students and etc who will listen and read our presentation/paper.

12/23/2016 7:28am

Seafood contains all that minerals we didn't have enough on land. You need to eat a seafood at least once per week!

11/25/2017 9:23am

thanks for sharing


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