Selenium is a trace mineral that is found in food sources. It is one of several trace minerals that are necessary for optimal health and physical function. The human need for selenium is small -- the daily requirement for adults is 55 micrograms per day, according to the University of Maryland Medical Center.
Food Sources
Selenium is found in a wide variety of foods, making it easy to meet your recommended daily requirement of this trace mineral. Meats, particularly chicken, beef, turkey, salmon, tuna and shrimp, are abundant sources of selenium. Other food sources include broccoli, Brazil nuts, milk, whole-grain breads, brown rice and onions. Several herbs, including cayenne peppers, alfalfa, garlic, chamomile and ginseng, contain selenium, according to Phyllis Balch, author of "Prescription for Nutritional Healing."
Antioxidant Benefits
Selenium works with vitamin E, which is found in eggs, fish, spinach, walnuts and vegetable oils, to provide antioxidant benefits. This mineral may inhibit oxidation of free radical molecules and lipids in your bloodstream, which may prevent them from attacking and damaging bone, organ and muscle cells, according to Balch. The antioxidant properties of selenium may also help prevent the formation of cancerous tumors.
Immune System Enhancement
Adding selenium to your diet may help boost immune system function. Selenium may stimulate the production of white blood cells, which attack and destroy fungi, bacteria and viruses that can cause infection and disease, according to the University of Maryland Medical Center. Selenium may be particularly effective for warding off the influenza virus when taken with zinc.
Prostatitis Relief
Prostatitis is a chronic condition marked by enlargement of the prostate gland, which surrounds the male urethra. This condition can make urinating difficult, and may increase your risk of urinary tract infection. Selenium may help reduce inflammation associated with prostatitis, according to Balch. Pairing selenium with vitamin E may enhance selenium's anti-inflammatory benefits.
Risks
Although selenium may provide health benefits, increasing your intake of this mineral may pose health risks. High doses of 400 micrograms or more may be toxic to your body, and may cause fatigue, skin rashes and irritability, according to the University of Maryland Medical Center. Selenium may also increase your risk of excessive bleeding, particularly if you take prescription blood thinners.
References
- University of Maryland Medical Center: Selenium
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
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