Selenium is an essential trace mineral that plays a crucial role in the proper functioning of the body. It is important in maintaining a healthy immune system, thyroid function, and plays a role in reproduction.

Despite how crucial it is, only a small amount of selenium is necessary for the body to function properly, and much of the world’s population may be deficient in this mineral. Therefore, it’s important to recognize a lack of selenium and learn about the different foods that provide it.

What is Selenium?

Selenium is a micronutrient that is needed in small amounts by the body. It is involved in many processes in the body, including metabolism, reproduction, and immune system health.

Selenium is also known for its antioxidant activity and its ability to protect cells from oxidative damage. It is a trace mineral, which means that the body only needs a small amount of it to function properly.

How Do I Know if I am Deficient in Selenium?

Selenium deficiency is not often seen in the US, primarily due to its intake from crops and livestock.

However, people who have a higher risk of selenium deficiency are vegetarians, those with gastrointestinal disorders, JKD (chronic kidney disease), and those who have undergone bariatric surgery.

The most common signs and symptoms of selenium deficiency include:.

Fatigue and weakness
Susceptibility to infections
Cognitive decline
Infertility
Muscle weakness and pain
Thyroid disorders

If you are experiencing any of these symptoms, and they persist after a reasonable period, seek professional medical advice. Your doctor may suggest a blood test to determine your selenium levels.

What Foods are High in Selenium?

The body cannot produce selenium on its own, which means that it has to be obtained from the diet. Selenium is naturally present in certain foods, and it can also be found in dietary supplements. Foods that are high in selenium include:.

Poultry

Chicken and turkey are an excellent source of selenium, especially when the poultry is raised in selenium-rich soil.

The selenium content in poultry varies based on several factors, such as the animal’s diet, farming practices, and selenium content of their environment.

Brazil Nuts

Brazil nuts are one of the best sources of selenium. In fact, one single Brazil nut can contain an entire day’s worth of selenium. These nuts are also rich in healthy fats, protein, and fiber.

Seafood

Fish, crabs, and oysters contain selenium, and certain types of seafood are particularly rich in this mineral.

For example, tuna, cod, and halibut are all excellent sources of selenium, and they are also rich in omega-3 fatty acids that are beneficial for heart health.

Whole Grains

Whole grains such as brown rice and oatmeal also contain good levels of selenium. Eating of such whole grains helps you get the right amount of selenium for the day.

Conclusion

Selenium is an important trace mineral that plays a key role in many bodily processes. It’s important to recognize the symptoms of selenium deficiency, and to take steps to ensure that you are getting enough of this essential micronutrient.

Eating a balanced diet that includes foods from all of the major food groups should provide adequate amounts of selenium, however, if you suspect that you may be deficient, you should speak with your healthcare professional. By adding selenium-rich foods to your meals, you can ensure that you are getting the proper amount of this essential mineral every day.