Selenium is a hint component that works as an antioxidant within the physique by stopping injury to your cells that some particles from the atmosphere may cause. The selenium content material of meals can fluctuate significantly relying on the selenium content material of the geographic sources the place the animal was raised or the plant was grown. It’s primarily absorbed within the small bowel, particularly the duodenum.
At all times communicate to your GP or healthcare supplier earlier than taking a brand new complement or if you’re involved about dietary deficiencies.
Why do we’d like selenium?
Selenium performs a function in iodine metabolism and thyroid operate, protects towards oxidative stress and aids the immune system. Some research present proof that ample selenium ranges could scale back the danger of some cancers.
There’s additionally some proof {that a} greater selenium standing has been linked to enhanced immune competence, male infertility, temper issues and heart problems, nonetheless extra research are wanted in these areas.
The well being advantages of selenium embrace:
- Metabolises iodine
- Offers antioxidant defence within the thyroid
- Aids the immune system
- Could also be an efficient antioxidant towards the danger of cancers
- Could scale back results of male infertility
How a lot selenium do we’d like and what are the consequences of consuming an excessive amount of?
Day by day suggestions of selenium within the UK are 75mcg for males and lactating girls and 60mcg for ladies. As selenium is essentially excreted within the urine with some metabolites being excreted within the breath, it is rather tough to devour an excessive amount of from food plan alone.
Massive doses of selenium dietary supplements could trigger toxicity, nonetheless that is dependent upon the character of the compound and its solubility. Insoluble selenium sulphide is way much less poisonous than selenite, selenate and selenomethionine – totally different types of selenium. It’s suggested to not exceed every day ranges above 400mcg.
Which meals are good sources of selenium?
The principle meals sources of selenium are:
- Bread, these containing selenium yeast
- Meat, resembling beef steak, beef liver, turkey, rooster
- Fish, particularly yellowfin tuna
- Tofu
- Baked beans
- Eggs
- Brazil nuts
- Milk
Within the UK, selenium ranges in soil are comparatively low, due to this fact meals grown or raised listed below are decrease in selenium than their worldwide counterparts. Simply two Brazil nuts every day will give you your every day requirement of selenium.
Recipes which might be excessive in selenium
Tofu & spinach cannelloni
Chilli salmon & teriyaki noodles
Jacket potato with home-baked beans
Smoked mackerel risotto
Brazil nut refried beans
Hen with pomegranate & Brazil nuts
Candy & spicy nuts
Wholesome baked beans
Saucy bean baked eggs
Crispy tofu
Crispy chilli beef
Turkey breast fingers with avocado dip
Extra on nutritional vitamins and minerals
5 vitamins each girl wants
Important nutritional vitamins
What’s vitamin B12?
The most effective sources of vitamin C
Am I getting sufficient vitamin D?
What’s iodine?
This content material was up to date on 20 October 2023.
Emer Delaney BSc (Hons), RD has an honours diploma in human diet and dietetics from the College of Ulster. She has labored as a dietitian in a few of London’s prime educating hospitals and is presently based mostly in Chelsea.
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