Selenium

Special Precautions of Selenium

Overindulging regularly could lead to selenium toxicity. Symptoms may include a metallic taste, garlic odor on the breath, hair loss, brittle nails, fatigue, nausea, rash, diarrhea, runny nose, cough and nerve pain.

The benefits of Selenium are

• Researchers have found that selenium activates an antioxidant enzyme in the body. Antioxidants are compounds that block the action of free radicals -- activated oxygen molecules that can damage cells.
• Cancer : Studies that look at large groups of people have shown that in areas of the world where selenium levels in the soil are high, death rates from cancer are significantly lower than in areas where selenium levels are low. This finding held true for deaths caused by cancers of the lung, esophagus, bladder, breast, colon and rectum, pancreas, ovary, and cervix, as well as for total cancer deaths. However, studies that only look at risk factors or protective factors in large groups of people (as opposed to individuals) and compare outcomes cannot prove that any one factor actually influenced the outcome. Other factors could account for different outcomes, such as activity levels, carcinogens, access to health care, or other dietary differences. Such studies are considered helpful in giving researchers ideas for other kinds of studies, but by themselves are not considered very strong evidence.
• This mineral helps the body manufacture glutathione, an enzyme required for proper detoxification of the body. Because toxic build-up in the body is linked to cancer, assisting your body with its natural, ongoing detoxification processes helps lessen your risk of cancer. In research, low dietary levels of selenium have been correlated with higher cancer incidence. Supplementation with selenium is a valuable cancer prevention tool. Selenium disrupts the carcinogenic process early and helps prevent tumors from forming. It inhibits DNA mutations and functions as an antioxidant.
• The mineral selenium is essential for the body's natural production of Coenzyme Q10.

Natural sources of selenium

• Nuts (Brazil Nuts): Nuts, especially Brazil nuts, are a great source of selenium. Brazil nuts, which are also rich in magnesium, provide the most selenium with 1917μg (2739% RDA) per 100 gram serving, 2550μg (3642% RDA) per cup, and 96μg (137% RDA) in a single kernel or nut. Mixed nuts by contrast provide about half as much selenium with 422μg (77% RDA) per 100 gram serving, 607μg (111% RDA) per cup, and 118μg (169% RDA) per ounce.
• Shellfish (Oysters, Mussels, Whelk): In addition to selenium oysters and shellfish are also a great source of iron, zinc, copper, and vitamin B12. Pacific oysters provide the most selenium with 154μg (220% RDA) per 100 gram serving, or 131μg (52% RDA) per ounce, and 38.5μg (55% RDA) per oyster. Other shellfish high in selenium include blue mussels and whelk which provide 90μg (128% RDA) of selenium per 100 gram serving, 76μg (109% RDA) per 3 ounce serving.
• Liver : The liver of most any animal is packed with nutrients like selenium. Often appearing on the culinary scene as pâté, liver can also be eaten in sausage (liverwurst), and prepared steamed or fried with onions and herbs. Lamb liver provides the most selenium with 116μg per 100g serving or 166% of the RDA. That is 99μg (141% RDA) of selenium in a 3 ounce serving.
• Fish : Fish is a heart healthy food, a good source of protein, and rich in vitamins B1, B2, B3, B6, and B12. Orange roughy provides the most selenium with 88μg (126% RDA) per 100 gram serving, 75μg (107% RDA) per 3 ounce serving. It is followed by canned tuna, canned anchovies, swordfish, pickled herring, and lastly tilefish which provides 52μg (74% RDA) of selenium per 100 gram serving, or 44μg (63% RDA) per 3 ounce serving.
• Sunflower Seeds : Sunflower seeds are great as a snack or as an addition to salads, they are also a great source of vitamin E, iron, vitamin B1 (thiamin), B6, protein, magnesium, potassium, and copper. Sunflower seeds provide 79μg (113% RDA) of selenium per 100 gram serving, that is 102μg (145% RDA) of selenium per cup hulled, and 22.2μg (32% RDA) per ounce.
• Bran (Wheat, Rice, and Oat) : Rice, Wheat, and Oat bran are great additions to breads and breakfast cereals like oats, rye, and buckwheat.Wheat bran contains 78μg (111% RDA) of selenium per 100 gram serving, which is 45μg (64% RDA) per cup, and 3μg (4% RDA) per tablespoon. Oat bran provides 45μg (65% RDA) of selenium per 100 grams, and rice bran contains much less selenium with 17μg per 100 gram serving.
• Caviar: Caviar is not as expensive as people think and is a great source of iron, protein, and vitamin B12. 100 grams of caviar will provide 65.5μg (94% RDA) of selenium, or 18μg (26% RDA) per ounce, 10.5μg (15% RDA) per tablespoon.
• Bacon and Pork Chops: Despite being a high cholesterol food bacon is a good source of selenium. 100 grams of bacon will provide 65μg (93% RDA) of selenium, or 5μg (7% RDA) per slice. Lean pork chops provide 43μg (61% RDA) of selenium per 100 gram serving, 31μg (44% RDA) per chop.
• Lobster and Crab: Lobster is most commonly served baked, steamed, or in bisque. A 100g serving of spiny lobster provides 59.2μg (85% RDA) of selenium, that is 96.5μg (138%RDA) in a whole lobster, 50.3μg (72% RDA) in a 3 ounce serving. Dungeness crab provides 47.6μg (68% RDA) per 100 gram serving, 60.5μg (86% RDA) per crab, and 40.5μg (58% RDA) per 3 ounce serving.
• Shrimp (Prawns, Camarones) : Despite being a high cholesterol food shrimps are rich in iron as well as selenium. Shrimps provide 39.6μg (57% RDA) of selenium per 100 gram serving, 34μg (48% RDA) per 3 ounce serving, and 8.7μg (12% RDA) of selenium in 4 large shrimps.
• Button mushrooms, shiitake mushrooms

Medical Disclaimer

This information is not meant to be substituted for medical advice. Always consult a medical professional regarding any medical problems and before undertaking any treatment or dietary changes.