Selenium is an essential mineral to your health. It is one of those minerals that you only need in small amounts but still plays critical roles in body processes such as thyroid function and metabolism.
What is selenium?
Selenium is a vital trace mineral occurring naturally in the soil, in certain high-selenium foods, and small amounts in water. It plays essential functions in the bodily processes such as cognitive functions, fertility in both male and female, and contributes to a healthy immune system. Before going to the health benefits of selenium, let’s take a look at quick facts about this essential mineral.
Facts on selenium
- The best source of selenium is food; any other supplement should first be discussed with a doctor.
- Brown rice, eggs, brazil nuts, and some fish are good sources of the mineral
- It protects against cognitive decline, cancer, and thyroid problems
Health benefits
- Acts as a powerful antioxidant and prevents oxidative stress
Antioxidants are compounds present in food that prevent free radicals from damaging the cells. The antioxidants compounds are present in selenium; therefore, by reducing free radical damage, it helps in fighting the aging process. The nutrient also has a synergistic effect which enables the body to prevent oxidative stress and protect DNA damage and mutation that can cause diseases.
- Reduces the risk of getting cancer
The ability of selenium reducing oxidative stress and DNA damage makes it capable of destroying cancer cells and boosting the immune system. According to recent pieces of research, selenium is effective in reducing the risk of cancer-caused mortality and cancer incidence specifically in the prostate, lungs, liver, and colorectal.
- Lowers chance of heart disease and improves blood flow
Low levels of selenium in the body have been linked to increased risk of cardiovascular disease and coronary artery disease. The mineral’s ability to reduce free radical oxidative stress, fight inflammation, and help with antioxidant activity makes it beneficial to heart health.
- Improves thyroid health
Selenium is an essential requirement for the proper functioning of the thyroid gland. The thyroid gland contains the highest amount of the mineral than any other gland in the body. Once again, this essential mineral helps to protect the thyroid gland against oxidative stress and to play a significant role in the production of thyroid hormones. The right amount of selenium in the thyroid gland enables the organ to regulate control growth and development and metabolism and in the body.
- Boosts the immune system
The immune system is responsible for keeping the body healthy by identifying and fighting off threats that lead to diseases. Selenium ensures that the immune system is at its best by enhancing its immunity. According to recent studies, increased levels of selenium in the blood is associated with an enhanced response of the immune system.
- Prevents mental decline
Alzheimer’s disease falls at position six in the leading causes of death in the United States. It is a devastating condition as it causes loss of memory and negatively affects thinking. Experts in the medical world believe that oxidative stress marks the onset of mental decline diseases such as Parkinson’s. Selenium from both food and supplements has proved to be effective in preventing mental decline.
Dietary sources of selenium
The following are healthy foods that contain significant levels of selenium;
- Halibut
- Oysters
- Brazil nuts
- Chicken
- Eggs
- Sunflower seeds
- Yellow fin tuna
The bottom line
From the given importance, it shows that selenium is an essential mineral required for proper functioning of the body. This nutrient plays critical roles in the body such as preventing oxidative stress which causes several health conditions. Additionally, it helps to boost your immune system. Adding foods that are rich in selenium is an excellent way to maintain good health.