Top Selenium Benefits You've Never Heard Before

Dr. Eric Berg 07/09/2024

You probably already know that selenium is important for health, but do you really understand why?

While many people take selenium supplements, most don’t truly grasp the full extent of selenium benefits and sources, or even where selenium comes from. It’s more complex than you might realize.

Today we are going to really explore selenium benefits and sources and what makes this vital mineral so important.

The Powerful Effects of Selenium

Selenium plays a significant role in various aspects of our well-being. Let’s take a closer look at what this trace element does:

Thyroid Health

Selenium is essential for thyroid health and proper thyroid function. It acts as a catalyst in the conversion of T4, the inactive thyroid hormone, into its active form, T3.

Without adequate selenium levels, your body may struggle to produce enough active thyroid hormone, leading to various thyroid conditions.

Detoxification Powerhouse

In today's world, exposure to heavy metals like mercury is an increasing concern. Selenium acts as a powerful antioxidant, particularly for mercury. It binds to the heavy metal, preventing it from wreaking havoc on your cells and causing cell damage.

By aiding in the elimination of mercury, selenium helps protect your body from potential damage. Selenium also works with glutathione peroxidase, another powerful antioxidant, to decrease oxidative stress in the body.

Cancer Prevention

Studies suggest that adequate selenium intake may play a role in reducing cancer risk. Selenium possesses potent antioxidant properties, helping to neutralize harmful free radicals that can damage DNA and contribute to cancer cell growth.

This protective effect appears to be particularly significant for prostate cancers and lung cancers. Research also shows promise for reducing the risk of other cancers. However, more research is needed to fully understand selenium's role in cancer prevention.

Cardiovascular and Cognitive Support

Selenium benefits and sources extend beyond these crucial areas. This powerful mineral helps maintain a healthy heart and blood vessels by reducing inflammation and oxidative stress – factors that contribute to cardiovascular disease.

Furthermore, studies suggest that selenium's role in brain health and cognitive function is significant in warding off degenerative diseases like Alzheimer's disease and Parkinson’s disease.

It protects the brain from damage caused by free radicals and inflammation.

Brazil nut tree

Surprising Selenium Sources: Beyond Brazil Nuts

Brazil nuts are known for their exceptional selenium content. However, a well-balanced approach to selenium intake should involve diversifying your diet with various food sources.

Animal-Based Sources

Selenium is present in varying amounts in numerous foods, especially those rich in animal protein. You'll find this mineral in:

Red meat
Organ meats (liver, kidney)
Shellfish (oysters, clams, mussels)
Poultry (chicken, turkey)
Eggs

It is interesting to note that the selenium content in these foods is directly related to the selenium levels in the soil where the animals are raised and what they eat.

For example, chicken and eggs will have more selenium if the chickens were fed a diet rich in selenium. This is the same for cows, pigs, and other livestock.

Plant-Based Selenium Benefits and Sources

You can find selenium in a range of plant-based foods. These are excellent additions to a proper diet for those seeking selenium benefits and sources:

Nutritional yeast
Mushrooms (depending on the selenium content of the soil they grow in)
Garlic
Broccoli
Brown rice

The Intricate World of Soil, Microbes, and Selenium

Many don’t realize that the selenium content of our food, whether plant or animal-based, is significantly influenced by the health and mineral content of our soils.

Let’s dig a little deeper into how this essential mineral is absorbed by plants and passed up the food chain. Selenium exists in various forms within the soil. It’s not always readily available for plants to soak up.

The process by which selenium becomes usable by plants involves an amazing symbiotic relationship with microorganisms living within the soil. This is where microbes come into play.

The health of the soil is directly correlated with the amount of selenium that is in the food we eat. That's why it's important to understand selenium benefits and sources.

Microbes: The Unsung Heroes

Beneficial bacteria and fungi in healthy soil play a crucial role. These tiny organisms possess specialized enzymes that can transform selenium into forms that plants can absorb through their roots.

Think of it this way: The microbes are like tiny chefs, diligently working to break down complex selenium compounds into smaller, more digestible pieces for the plants to utilize.

In return, plants provide these microbes with essential nutrients they need to survive. This exchange of services is what allows plants to efficiently take up selenium.

Unfortunately, modern agricultural practices often disrupt this delicate balance within the soil ecosystem. Factors such as pesticide use, monocropping (planting the same crop repeatedly), and tilling can negatively impact beneficial microbial populations in the soil.

This depletes the soil of the very organisms that contribute to optimal plant nutrition, impacting not only plant health but the availability of vital minerals like selenium throughout the food chain.

The Importance of Soil Health

These widespread agricultural practices and their effects highlight why a focus on regenerative farming is becoming increasingly vital. This approach prioritizes building healthy soils, encouraging microbial diversity.

Supporting farms that employ regenerative agriculture ensures access to nutrient-dense foods richer in essential minerals, including selenium.

Regenerative agriculture is a system of farming principles and practices that increases biodiversity, enriches soils, improves watersheds, and enhances ecosystem services.

Selenium Deficiency: Why It Happens

Given the variety of food sources rich in selenium, it might come as a surprise that selenium deficiency is a significant global concern. Several factors can lead to a deficiency in this essential mineral:

Soil Depletion

As we’ve discussed, modern agricultural practices often strip the soil of vital nutrients, leading to crops and, subsequently, livestock, being deficient in minerals like selenium.

Regions with selenium-deficient soils may struggle with inadequate selenium levels in locally produced foods. If you live in an area where the soil is deficient in selenium, you can talk to your doctor about getting your blood selenium levels checked.

They may recommend a selenium supplement.

Woman with stomach pain

Gastrointestinal Issues

Conditions affecting nutrient absorption in the digestive system, such as Crohn's disease and ulcerative colitis, can impair the body's ability to absorb selenium properly. This can result in inadequate intake even with a diet rich in selenium-containing foods.

Other gastrointestinal conditions, such as irritable bowel syndrome (IBS) and celiac disease, may also increase your risk of selenium deficiency.

Selenium: Striking the Right Balance

When it comes to selenium benefits and sources, understanding the delicate balance is crucial. Both selenium deficiency and excess can pose health risks. Selenium deficiency can lead to a variety of health problems, including:

Thyroid problems, such as Hashimoto's thyroiditis
A weakened immune system
Cognitive decline, such as Alzheimer's disease
An increased risk of heart disease
Infertility

While selenium deficiency is more common, excessive selenium intake, typically through high-dose supplementation, can lead to a condition known as selenium toxicity.

Symptoms of selenium toxicity may include hair loss, nail brittleness, gastrointestinal issues, and neurological problems. You may also experience garlic breath, fatigue, and irritability. In severe cases, selenium toxicity can be fatal.

Conclusion

As we have explored, appreciating selenium benefits and sources involves much more than simply consuming enough of this trace mineral. Factors such as geographic location, dietary choices, soil health, and individual health conditions play a significant role.

Understanding these intricacies empowers us to make informed decisions about our diets, lifestyles, and overall well-being, ensuring we reap the full benefits of this essential mineral.

It is important to talk to your healthcare provider to determine how much selenium is right for you. They can test your blood levels and recommend a personalized plan to help you meet your individual needs.