Clams are a widely available mollusk, or shellfish, that you can prepare in a variety of ways. They are used as appetizers, entrees and are popular in pasta sauces. Clams are relatively low in calories, but they are rich in protein and an array of vitamins and minerals, including selenium, which is crucial for optimal health.
Selenium Overview
Selenium is a mineral that is mostly present in plant foods, but can also be found in meats and seafood including clams. Selenium helps your body produce enzymes called selenoproteins, which promote a healthy immune system, maintain thyroid function and act as antioxidants to protect your body from free radical damage. Antioxidants are vital for health because free radicals may encourage heart disease, cancer and other conditions.
Selenium in Clams
Clams are rich in selenium. A 3 oz. serving of clams cooked in moist heat provides 54 micrograms of selenium, an amount comprising 98 percent of the daily recommended intake for adults. If you're pregnant, you should consume 60 micrograms daily, and if you're breast-feeding, 70 micrograms is recommended.
Selenium Overdose Dangers
According to the University of Maryland Medical Center, there is some evidence that supplementation of 200 micrograms of selenium daily could lead to an increased risk of diabetes. You should not exceed the tolerable upper limit of 400 micrograms of selenium supplements daily. Over time, high doses can be toxic. Side effects include fingernail loss, skin rash, fatigue, irritability, and weight loss.
Other Selenium Sources
You can obtain the selenium you need from the foods you eat. If you don't like clams, other foods including tuna, beef, cod, turkey, rice, bread and cottage cheese provide selenium. Brazil nuts are also very high in selenium, as 1 oz. contains 544 micrograms.
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