Selenium: The Unsung Hero of Health

In the expansive field of nutrition, certain nutrients often overshadow the quieter players. Among these understated heroes is selenium, a trace mineral that, though required in minuscule amounts, plays a monumental role in maintaining our health. With an array of functions that span antioxidant protection, immune support, and thyroid hormone metabolism, selenium is essential for optimal bodily function. Let's dive into why selenium is so important, how much we need, and how we can ensure we're getting enough through our diet.

Selenium is an essential trace mineral found in every cell of our body. It's a key player in our body's defence system, primarily due to its role in producing selenoproteins. These proteins are powerful antioxidants, which protect cells from oxidative stress and damage caused by free radicals. This powerful antioxidant action helps reduce the risk of chronic conditions like heart disease, some cancers, and even aging-related damage.

Another crucial function of selenium is its contribution to thyroid health. Selenium is needed for the proper functioning of thyroid hormones, which regulate metabolism, growth, and energy levels. It helps convert the thyroid hormone thyroxine (T4) into its active form, triiodothyronine (T3), which directly impacts how our body uses energy. Without enough selenium, our thyroid might not function properly, leading to issues like fatigue and weight gain.

In addition to these functions, selenium supports a healthy immune system. It enhances the production of white blood cells, which help defend against infections, and plays a role in reproduction, fertility, and even DNA synthesis, making it essential for overall bodily health and longevity.

In the UK, the adult reference nutrient intake (RNI) for selenium is 55 micrograms per day.

Through food diary analysis, I find that some of my clients have insufficient selenium in their diet. Low selenium levels can impair immune function, leaving the body more vulnerable to infections. In the UK, long-term selenium deficiency is not common, though it can still occur, particularly in areas with selenium-poor soil or when dietary habits lack selenium-rich foods. A deficiency in selenium can lead to a range of health problems, with the NHS reporting symptoms of selenium deficiency that include fatigue, muscle weakness, and cognitive problems like difficulty concentrating.

It is thought that more severe selenium deficiency can result in Keshan disease, a heart condition, and Kashin-Beck disease, which causes joint problems and osteoarthritis. There's also emerging evidence linking selenium deficiency to an increased risk of certain cancers, though more research is needed to fully understand this connection.

The good news is that selenium is readily available in many common foods. Selenium in foods is protein-bound, meaning foods high in protein tend to be good sources of selenium. The selenium content in plant-based foods varies depending on the selenium content of the soil and other factors like soil pH and organic matter. To ensure we're meeting our selenium needs, we can include a variety of these top sources in our diet:

• Brazil Nuts - the undisputed champion of selenium-rich foods. I just had to include some images of the stunning Amazonian Brazil Nut Tree in this article—it's no surprise that this natural beauty provides us with such a magnificent mineral. Just one or two Brazil nuts can provide more than enough selenium for the day.

• Seafood & Seafish - since the sea contains selenium, seafood like tuna, sardines, halibut, and cod, along with shellfish like prawns, are packed with selenium.

• Meat & Poultry - beef, lamb, chicken, and turkey are great for getting selenium, especially if you go for organ meats like liver.

• Eggs - particularly the yolk, provide a moderate amount of selenium.

• Whole Grains - brown rice, whole wheat bread, wholemeal pasta, and oats are great plant-based sources of selenium, but the amount can differ depending on the soil they were grown in.

• Low-fat dairy - milk, yogurt, and cottage cheese contain small amounts of selenium, contributing to our daily intake without too much saturated fat.

In conclusion, though selenium gets less attention than its big brothers iron, iodine, or zinc, tiny amounts of this mineral can have a big impact on our health. From protecting our cells to supporting thyroid function and immune health, this mighty nutrient plays a vital role in keeping our body running smoothly. While deficiency is rare in the UK, it's still important to ensure we're getting enough selenium through a balanced diet that includes selenium-rich foods like Brazil nuts, seafood, and whole grains. With just a few tweaks to our daily meals, we can harness the power of selenium to support our health and well-being.

Happy eating,

Nina Thomas

BSc (Hons), MSc, ANutr

Registered Associate Nutritionist & Food Scientist

Bridgford & Bingham Nutrition

If achieving your optimum nutrition interests you I can be contacted directly on 07958-765337 and by email: bridgfordbinghamnutrition@outlook.com - or browse the packages at www.bridgfordbinghamnutrition.co.uk