Selenium
MineralEssential trace mineral with narrow safety margin; a single Brazil nut a day had pro-inflammatory effects; may shorten life at certain supplement doses
Food Sources
Foods that contain Selenium.
- Brazil Nuts
Brazil nuts are so high in selenium that eating four every day may bump you up against the tolerable daily limit.
Source: How Not to Die
- Kale
high in vitamin C and selenium, which can help support a healthy immune system
Source: The Young Forever Cookbook
- Shrimp
Shrimp are a healthy, lean source of protein and a source of selenium and zinc
Source: The Young Forever Cookbook
- Sardines
Source: Young Forever
Health Benefits
Health conditions that Selenium may influence, based on research.
Protects Against
- Alzheimer's disease
Supplementation with selenium failed to prevent Alzheimer's
Source: How Not to Age
- Cognitive decline
Potential health benefits of Se status in older populations are reduced risk of immune dysfunction, cognitive decline, cardiovascular disease, certain tumours, and overall mortality.
Source: Nutrition, Food and Diet in Ageing and Longevity
- Cardiovascular Disease
Potential health benefits of Se status in older populations include reduced risk of cardiovascular disease and overall mortality.
Source: Nutrition, Food and Diet in Ageing and Longevity
- Cancer
Selenium, antioxidant, reduces risk of cancer; found in Brazil nuts, mushroom, spinach, brown rice, seafoods, meat, dairy
Source: Nutrition, Food and Diet in Ageing and Longevity
- Aging
The window for therapeutic effects of selenium is narrow and toxic effects are soon observed. While deficiency can be an issue, supplementation is not warranted in populations with adequate levels.
Source: Nutrition, Food and Diet in Ageing and Longevity
Addresses
- Androgenetic Alopecia
MacFarquhar 2010: acute selenium toxicity from dietary supplements; hair loss may result from selenium excess
Source: How Not to Age
Biological Mechanisms
How Selenium works at a cellular level.
- PromotesBoosts immune function
Iron, zinc, copper, and selenium synergistically support the protective activities of the immune cells; all are essential for antibody production
- PromotesAntioxidant Defense
Selenocysteine is involved in regulation of thyroid metabolism, removal of reactive oxygen species and protection of cells from oxidative damage; Selenoproteins have antioxidant effects. Se alleviates ROS-mediated processes, such as inflammation or DNA damage.
- PromotesReduces DNA Damage
Antimutagenic substances include organic forms of selenium (Brazil nuts, cashews, fish, turkey, chicken, brown rice, legumes, mushrooms, oatmeal, spinach)
- PromotesNrf2 Activation
Essential for detoxification pathways
Recipes with Selenium
Recipes featuring foods that contain Selenium.
- Goji and Coconut Trail Mix
- Raw Chocolate Tart
- Dr. Fuhrman's Anti-Inflammatory Green Smoothie
- Lasagna with Kale and Red Lentil Tomato Sauce
- Kale and Millet-Stuffed Bell Peppers
- Kasha with Purple Sweet Potatoes and Kale
- Winter Vegetable Stew
- Kimchi, Egg, and Avocado Bowl
- Oven-Baked Miso Kale Chips
- Tex-Mex Breakfast Bake
- Quinoa, Strawberry, and Sunchoke Salad
- Chickpea Chop Salad with Whipped Jalapeno Feta
- Chicken with Kale and Preserved Lemon
- Thai-Style Shrimp with Mango Salad
- Tomato and Sardine Crisps
Sources
- How Not to Age
- How Not to Die
- The Young Forever Cookbook
- Young Forever
- Nutrition, Food and Diet in Ageing and Longevity