Selenium
Selenium is an essential mineral that the body requires in only trace amounts. Its roles include:
- Protecting the body from cell damage and helping to prevent certain chronic diseases (e.g., heart disease and cancer) through its antioxidant activity
- Helping the thyroid (a gland involved in metabolism, growth, and development) function properly
- Boosting the immune system
- Contributing to fertility and reproduction
Sources
The amount of selenium in foods varies depending on the selenium content of the soil where the plant was grown or where the animal was raised.
Since selenium is naturally found in proteins, protein-rich foods (such as organ meats, meat, poultry, fish and other seafood, eggs, and dairy products) generally make up a large part of a person's selenium intake. Grain products also contain significant amounts.
Brazil nuts are another excellent source of selenium, as a single nut contains enough to meet your daily requirements.
Approximate selenium content
| Food | Portion | Content |
|---|---|---|
| Brazil nuts | 60 mL | 680 mcg |
| Mussels, steamed | 75 g | 67 mcg |
| Chicken liver, cooked | 75 g | 66 mcg |
| Canned light tuna | 75 g | 60 mcg |
| Lobster, cooked | 75 g | 44 mcg |
| Salt pork (bacon), cooked | 75 g | 44 mcg |
| Canned sardines, with bones | 75 g | 39 mcg |
| Pork loin, cooked | 75 g | 36 mcg |
| Food | Portion | Content |
|---|---|---|
| Fresh eggs, whole | 2 large | 36 mcg |
| Striped bass, cooked | 75 g | 35 mcg |
| Beef, top sirloin roast, cooked | 75 g | 29 mcg |
| Sunflower seeds, dry roasted | 60 mL | 26 mcg |
| Sole, cooked | 75 g | 24 mcg |
| Couscous, cooked | 125 mL | 23 mcg |
| Cottage cheese, 1% milk fat | 250 mL | 22 mcg |
Recommended Daily Allowance (RDA)
The RDA for selenium is the daily selenium intake required to meet the needs of most healthy individuals.
Selenium requirements
| Age | Men | Women |
|---|---|---|
| 1-3 years old | 20 mcg | 20 mcg |
| 4-8 years old | 30 mcg | 30 mcg |
| 9-13 years old | 40 mcg | 40 mcg |
| 14-18 years old | 55 mcg | 55 mcg |
| Age | Men | Women |
|---|---|---|
| 19-50 years old | 55 mcg | 55 mcg |
| > 50 years old | 55 mcg | 55 mcg |
| Pregnancy | 60 mcg | |
| Breastfeeding | 70 mcg |
Deficiency
Deficiencies are rare in Canada, but certain populations are at greater risk:
- Vegetarians living in regions where soil selenium levels are low
- People with HIV
- People with health problems (e.g., kidney disease, immune system abnormalities)
Selenium deficiency can result in the following:
- Headaches and confusion
- Nausea and vomiting
- Heart failure
- Muscle pain
- Altered immune function
- Abnormalities in the brain, reproductive system, or hormonal system
Severe deficiency can lead to Keshan disease, a rare heart condition, or Kashin-Beck disease, which affects the bones and joints.
Toxicity
Regularly eating too many Brazil nuts or taking excess supplements may cause toxicity, the symptoms of which can include:
- A metallic taste in the mouth and garlicky breath
- Nausea, vomiting, and diarrhea
- Hair loss, rashes, and brittle nails
- Fatigue and irritability
- Nervous system abnormalities and liver problems
Supplements
Supplements are not recommended as they can be toxic and daily intake is easily reached through food.
Always watch your diet:
it has a strong impact on your health!© Copyright Vigilance Santé
The patient information leaflets are provided by Vigilance Santé Inc. This content is for information purposes only and does not in any manner whatsoever replace the opinion or advice of your health care professional. Always consult a health care professional before making a decision about your medication or treatment.