Selenium is a trace mineral that plays a crucial role in keeping your body running smoothly. You might not hear about it every day, but it acts as a powerful antioxidant and supports your immune system, thyroid, and even heart health.
Most of us get selenium from foods like Brazil nuts, seafood, and grains. But depending on where you live or your diet, it’s easy to not get enough. That’s where understanding selenium’s benefits can make a big difference.
One of selenium’s main jobs is to help protect your cells from damage caused by free radicals — those unstable molecules that can lead to aging and illness. By neutralizing them, selenium helps reduce inflammation and supports your body’s natural defenses.
It’s also key for your thyroid gland, which controls your metabolism and energy levels. Without enough selenium, your thyroid can struggle, leading to fatigue or other health issues. Selenium helps produce enzymes that keep the thyroid running well.
The daily recommended intake is small — usually between 55 to 70 micrograms for adults — but getting it consistently is important. Brazil nuts are one of the richest sources, but watch your portions because too much selenium can be harmful.
Aside from nuts, seafood like tuna and sardines, eggs, and whole grains provide good selenium doses. If your diet lacks these foods, a supplement might be worth considering, but it’s best to chat with your healthcare provider first.
Keep in mind, more isn’t always better. Selenium toxicity can cause symptoms like stomach upset or hair loss. So balance is key.
At its core, selenium is a small but mighty mineral that supports many parts of your health. Paying attention to your intake can have a lasting positive impact on your well-being.
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