Selenium is a mineral that plays an important role in the human body. It is an essential nutrient that is needed in small amounts for a wide variety of functions.

One of the most important roles of selenium is its ability to act as an antioxidant and fight against cancer cells. In this article, we will discuss the benefits of selenium and its sources.

What is Selenium?

Selenium is a trace mineral that is naturally present in soil and water.

It is a component of more than two dozen proteins in the human body, including the enzymes that help to convert thyroxine (T4) into triiodothyronine (T3), which is the active form of thyroid hormone. Selenium is also important in maintaining a healthy immune system and DNA synthesis.

Benefits of Selenium

Selenium is an essential nutrient that provides a number of health benefits, including:.

1. Anti-Cancer Properties

Selenium has been shown to have anti-cancer properties. Several studies have suggested that selenium can decrease the risk of certain types of cancer, including prostate, lung, colon, bladder, and skin cancer.

It appears that selenium works by preventing DNA damage and by enhancing the body’s immune system.

2. Support for the Immune System

Selenium is essential for the normal functioning of the immune system. It helps to stimulate the production of white blood cells, which are responsible for fighting off infection and disease.

3. Improved Heart Health

Studies have shown that selenium can improve heart health. Selenium helps to reduce inflammation and oxidative stress, which are two key factors in the development of heart disease.

It can also help to lower cholesterol levels and improve blood vessel function.

4. Improved Cognitive Function

Selenium has been shown to help improve cognitive function, particularly in older adults. It appears that selenium works by protecting the brain from oxidative stress and inflammation, which can damage brain cells and lead to cognitive decline.

5. Protection Against Asthma

Studies have shown that selenium can help to protect against asthma. Selenium helps to reduce inflammation and oxidative stress in the lungs, which are two key factors in the development of asthma.

Sources of Selenium

Selenium is found in a variety of foods, including:.

1. Brazil Nuts

Brazil nuts are one of the best sources of selenium. Just one ounce of Brazil nuts contains 544 micrograms of selenium, which is more than 770% of the recommended daily intake.

2. Fish and Seafood

Fish and seafood are also good sources of selenium. Some of the best sources include tuna, shrimp, and salmon.

3. Meat and Poultry

Meat and poultry are good sources of selenium as well. Some of the best sources include beef, chicken, and turkey.

4. Whole Grains

Whole grains, such as wheat, barley, and oats, are good sources of selenium. However, the amount of selenium in these foods can vary depending on the soil in which they were grown.

5. Vegetables

Vegetables, such as broccoli, spinach, and garlic, are also good sources of selenium. However, the amount of selenium in these foods can vary depending on the soil in which they were grown.

Conclusion

Selenium is an essential nutrient that provides a number of health benefits, including anti-cancer properties, support for the immune system, improved heart health, improved cognitive function, and protection against asthma.

It is found in a variety of foods, including Brazil nuts, fish and seafood, meat and poultry, whole grains, and vegetables. Incorporating these foods into your diet can help to ensure that you are getting enough selenium to support your health.