Selenium is a trace mineral, which means your body requires it only in small quantities. However, that does not change the fact that selenium is still important for good health. Fortunately, it is not difficult to get sufficient levels of selenium from your food; a selenium deficiency can increase your risk for several harmful health conditions.
Role
According to the Office of Dietary Supplements of the National Institutes of Health, your body uses selenium to create a type of protein that functions as an antioxidant, which can help prevent damage and health conditions caused by free radicals in your system. Selenium also helps maintain proper thyroid function, contributes to a strong immune system and helps main reproductive health in men.
Intake
Babies up to 6 months old need only 15 mcg of selenium per day, according to the Linus Pauling Institute at Oregon State University. Those from 7 months to 3 years old need 20 mcg per day. Children between the ages of 4 and 8 need 30 mcg daily; those between the ages of 9 and 13 need 40 mcg daily. Individuals age 14 and older need 55 mcg per day. The exception is women who are pregnant -- who need 60 mcg per day -- and women who are breastfeeding -- who need 70 mcg per day.
Deficiency
Selenium deficiency is most common in people who are nourished via an IV tube for an extended time. It is fairly rare in people who eat a balanced, healthy diet, according to the University of Maryland Medical Center. There are three serious health conditions that have been linked to a selenium deficiency: Keshan disease, which can cause heart problems; myxedematous endemic cretinism, which can cause mental and developmental handicaps; and Kashin-Beck disease, which can cause joint and bone deterioration.
Sources
By far the richest natural source of selenium is Brazil nuts that are grown in selenium-rich soil. They can contain over 100 mcg of selenium each. Salmon, halibut and crab are rich in selenium as well, with about 40 mcg of selenium each in a 3 oz. serving. Three ounces of shrimp contains 34 mcg; 3 oz. of pork contains 35 mcg; 3 oz. of chicken contains 13 mcg; and 3 oz. of beef contains 16 mcg.
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