What is selenium?
Selenium is a trace mineral which is critical for sustaining human health. The body needs selenium to produce a wide range of enzymes that play a role in several important processes including thyroid production, cell protection, anti-cancer mechanisms, and the growth of hair and nails. It plays an essential role in supporting normal immune function and providing resistance to infection. It is involved in key parts of the body’s immune response, such as antibody formation. It is also an essential antioxidant helping to recycle antioxidant vitamins (Vitamins C and E) and to produce the ‘master antioxidant’ in cells – glutathione. These antioxidants act to neutralise the harmful reactive oxygen species which cause oxidative stress, damage to cells including DNA, and inflammation, when levels get too high. It is very important to maximise the body’s anti-oxidative capacity to support its natural immune response and ability to prevent and minimise symptoms when faced with an infection. Selenium deficiency has been associated with both impaired immunity and chronic inflammation. Interestingly, research during the COVID pandemic by the University of Surrey looked at the relationship between selenium status and COVID-19 infections in China. China is known to have both the lowest and highest selenium status in the world due to differences in the soil which affects how much of the mineral gets into the food chain. They found a strong correlation between recovery and selenium status. Areas with high levels of selenium were more likely to recover from the virus than selenium deficient areas.
Are we getting enough selenium?
A lack of selenium can affect our health in a variety of ways that include impaired immune resistance increased risk of thyroid disorders, cardiovascular ailments and cancer. Unfortunately, selenium deficiency should be of concern to us in the UK. Estimates are that the average intake is about half the recommended daily amount of 75 micrograms per day, with a lot of people getting very little indeed. A recent article based on data from the UK National Diet and Nutritional Survey highlighted that nearly half of UK adults have selenium intakes below the lowest recommended intake level, with a higher percentage of women below this minimum level. This is partly because the selenium content of foods depends on the selenium content of the soil in which they are grown. The UK, like a lot of Europe, has relatively low selenium levels in the soil. Plus, modern farming methods which typically focus on yield at the expense of nutrient content also compound the problem resulting in produce with lower levels of minerals than in previous generations.
What can you do to optimise your selenium intake?
Whilst selenium should occur at low levels in most plant foods the content is extremely varied depending on the soil content. For example, by far the best food source is Brazil nuts but the difference in content can vary ten-fold depending on the soil they are grown in. 5-6 Brazil nuts a day should provide all you need as long as they are grown in selenium rich soil but that’s very hard for us to determine. Selenium binds to protein, so protein-rich foods are usually high in this mineral. Consequently, aside from Brazil nuts the other rich food sources are fish, seafood, and meat – a small portion will give you between half and all your recommended daily amount. Eggs and seaweed are also pretty good. Other plant sources are nowhere near as rich in selenium but some like garlic and the brassica family (broccoli, cauliflower, cabbage, kale etc) do accumulate the available selenium more than other plants. Other nuts, seeds and wholegrains can provide only modest amounts.
Having sufficient levels of this key nutrient is fundamental to our health but our requirements will vary according to our individual circumstances. Therefore, a tailored approach to nutrition and lifestyle is likely to support optimum health. If you or someone you know is looking for an individualised approach to support their health, well-being and energy levels then use the link belowto book in for a complimentary 30-minute health and energy review.