Selenium has been making waves on TikTok recently, with many users touting the benefits of this essential trace mineral. One food that has particularly captured attention is Brazil nuts, which are known for their high selenium content. In fact, just one Brazil nut can provide more than 100 percent of the recommended daily intake of selenium, making it a convenient way to boost your selenium levels naturally.
But what exactly is selenium, and why is it so important? Selenium is a vital nutrient that plays a crucial role in various bodily functions, including cognition, immune system function, and thyroid health. According to Courtney Smith Dorchak, a registered dietitian, selenium is essential for overall health and well-being.
Here are five key benefits of selenium:
1. Supports Thyroid Health: Selenium is crucial for thyroid function, as it helps convert the inactive thyroid hormone T4 into the active form T3. This conversion is essential for regulating metabolism, heart rate, body temperature, and digestion.
2. Supports Fertility: Research suggests that selenium may help improve sperm concentration and motility in men, making it beneficial for fertility. It can also help reduce oxidative stress, which can impact sperm quality.
3. Acts as an Antioxidant: Selenium has antioxidant properties that help combat free radicals and support DNA repair. This can help strengthen the immune system and protect against certain health issues.
4. Promotes Heart Health: Adequate selenium intake can help protect cells from damage caused by free radicals, which may reduce the risk of heart complications. However, excessive selenium intake should be avoided.
5. Supports a Healthy Pregnancy: Pregnant and breastfeeding women may benefit from slightly higher selenium intake, as it can reduce oxidative stress and support thyroid function, which is crucial for the baby’s development.
While selenium deficiency is rare, individuals following plant-based diets or with thyroid issues may be at higher risk. Good dietary sources of selenium include meat, fish, and shellfish, as well as plant-based sources like brown rice and oatmeal. Brazil nuts are an excellent source of selenium, but it’s important not to overconsume them, as excessive selenium intake can have adverse effects.
To incorporate more selenium into your diet, consider adding foods like yellowfin tuna, halibut, shrimp, turkey, cottage cheese, eggs, brown rice, and whole-wheat bread. Alternatively, you can opt for selenium supplements like HUM’s Daily Cleanse and Base Control to ensure you’re meeting your daily selenium needs.
In conclusion, selenium is a valuable nutrient with numerous health benefits. By incorporating selenium-rich foods into your diet or taking supplements as needed, you can support your overall health and well-being. Remember to consume selenium in moderation and consult with a healthcare provider if you have any concerns about your selenium intake.