Selenium is a mineral that your body needs to function properly. It is found in many common foods and is also available in supplement form. Although a selenium deficiency is rare in the United States, people who have one are at a higher risk for heart disease, thyroid problems and a weakened immune system, states the National Institutes of Health (NIH).
Benefits
Selenium attacks cell-damaging free radicals in the body. Because free radicals can cause cancerous cells to form, this may be good news for cancer prevention. According to the Mayo Clinic, there is also preliminary evidence that selenium can slow the growth of existing tumors. Selenium may be beneficial in improving symptoms associated with asthma, rheumatoid arthritis, HIV and male infertility, notes the University of Maryland Medical Center.
Recommendation
The NIH states that the recommended daily allowance (RDA) for selenium is 55 mcg per day for both males and females, 14 years of age and older. Women who are pregnant or breast-feeding require 60 and 70 mcg daily, respectively. People who consume a balanced diet should not have a problem reaching this goal. Supplements might be necessary for people with certain medical conditions, such as gastrointestinal problems.
Types of Food
Brazil nuts are high in selenium, providing 544 mcg in just 1 oz.--significantly more than the RDA. A 3-oz serving of light, canned tuna also provides about 63 mcg. Other foods high in selenium include beef, cod, salmon, turkey, chicken, eggs, cottage cheese and oatmeal. While seafood is a valuable source of selenium and other key nutrients, it is important not to overindulge due to the risk of mercury ingestion or other contaminants. The American Heart Association recommends two to three servings of fish per week as a safe guideline. Pregnant women and small children should consume even less.
Supplements
Anyone considering taking a selenium supplement should contact a health care provider prior to doing so. Be sure to mention any other medications you are taking, as well as other medical conditions the provider might not be aware of. It is also important to inquire about dosing instructions, as there are dangers associated with consuming too much selenium. The Mayo Clinic notes that symptoms of a selenium overdose include diarrhea, nausea, vomiting, hair loss, skin irritation and a garlic odor omitted by breath and sweat.
Considerations
The University of Maryland Medical Center states that selenium has the most positive effects on the body when taken in conjunction with vitamin E. This is because selenium acts as an antioxidant and, when combined, selenium and vitamin E are more powerful at attacking free radicals. Therefore, try to consume selenium with almonds, peanuts, spinach or other sources of vitamin E.
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