Selenium is a powerful trace mineral with essential roles in antioxidant defense, thyroid function, and immune system regulation. Though needed only in small amounts, selenium has a mighty impact on maintaining health and preventing chronic disease.
One of selenium’s primary roles is supporting the activity of glutathione peroxidase, a major antioxidant enzyme that protects cells from oxidative stress and free radical damage. This helps reduce inflammation and supports long-term heart health, brain function, and cancer prevention.
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Selenium is also critical for the thyroid gland. It helps convert thyroxine (T4) into its active form triiodothyronine (T3), and protects the thyroid from damage caused by oxidative processes. Adequate selenium levels are linked to a reduced risk of thyroid disorders, such as Hashimoto’s thyroiditis.
This mineral supports immune function, aids in DNA synthesis, and may enhance resistance to viral infections. In men, selenium contributes to sperm motility and may support reproductive health.
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Excellent dietary sources include Brazil nuts (a single nut may provide over 100% of the daily requirement), seafood (tuna, sardines, shrimp), eggs, sunflower seeds, meat, and whole grains. Selenium content in plant foods varies depending on the selenium levels in soil.
The recommended daily intake is about 55 micrograms for adults. While deficiency is uncommon in well-nourished populations, it can lead to weakened immunity, mental fog, fatigue, and in severe cases, Keshan disease, a rare heart condition.
Caution is needed with supplementation—high doses can be toxic, leading to hair loss, nail brittleness, and gastrointestinal distress.
In summary, selenium is the body’s internal antioxidant guardian, essential for protecting cells, powering thyroid hormones, and defending immunity.
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