Selenium is a mineral that is found in many different foods including plant foods. Selenium is important for health because it lets the body make special proteins known as selenoproteins. These proteins work as antioxidants and can help protect the body from the effects of dangerous molecules known as free radicals. Free radicals are sometimes created when the body uses oxygen and can lead to patients developing heart disease. Increasing the amount of selenium in your diet can help you lower your risk of heart disease and other health problems such as cancer.
Step 1
Calculate your daily selenium intake. Selenium can be found in small quantities in certain foods such as plant foods. In the United States, selenium can also be found in significant quantities in certain meats because the animals are often fed plants that are grown in selenium-rich soils such as those found in Nebraska and Dakota. For example, a serving of canned tuna contains 63 mg of selenium, the Office of Dietary Supplements explains. Beef turkey and chicken breast also contain some amounts of selenium, as do enriched noodles, rice and some kinds of bread. It is important to know how much selenium you are eating on a regular basis because too much selenium can actually be toxic to the heart. For example, Brazil nuts contain large amounts of selenium, but can actually increase your risk of heart disease, notes a 2009 article on the Daily Mail website.
Step 2
Eat more selenium-rich foods. Increase your daily selenium consumption to approximately 200 mg per day. Research suggests that 200 mg of selenium per day is safe and allows patients to reap the benefits of selenium without posing a risk of the selenium levels in the blood rising to toxic levels. Patients can do this by adding selenium-rich foods into their diets or by taking selenium supplements. Selenium supplements can be purchased over-the-counter in drug stores. Patients can also receive supplemental selenium in the form of tablets of selenium-enriched brewer's yeast, Wright State University notes.
Step 3
Visit your doctor to determine if you need additional selenium supplementation. A doctor can measure selenium levels using a blood test. Some conditions can result in the body either absorbing selenium improperly or needing additional selenium supplementation, the Office of Dietary Supplements notes. People who have Crohn's disease or who have had their stomachs surgically removed may need to up their selenium consumption to compensate for decreased absorption by the digestive system. Severe infections or inflammation can also increase a person's need for selenium.
