thyroid hormone metabolism

Boost Your Health with These Top 20 Selenium Rich Foods

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Selenium is a powerful mineral that plays a crucial role in maintaining your overall health. Selenium rich foods should be one of your main goals to providing a healthy, balanced diet. From supporting a healthy immune system to promoting thyroid function (to boost your metabolism) and aiding in antioxidant defense, selenium is a nutrient you don’t want to miss out on. Originally, this post was to be the Top 10 Selenium Rich Foods. To help you make the most of this essential mineral, I’ve extended the search and scoured the web to compile a list of the Top 20 selenium rich foods that are wheat free, primarily low-carb and commonly available in a variety of countries (not all sources are widely available), complete with their respective selenium content. Including these delicious options in your diet can lead to a more vibrant and balanced life.

Individual nutritional values may vary. This depends on the geographic location and environmental conditions of the food source and cannot be 100% consistent. Scientific analysis / detection of nutrients in food sources may also have slight variances in the nutritional values.

Additionally, I have categorised the Sources of Selenium into the following groups :

  • Nuts and Seeds
  • Fish and Shellfish
  • Meat
  • Additional Sources

Selenium Rich Foods : Nuts and Seeds

1. Brazil Nuts

Brazil nuts are the reigning champions of selenium. Just 1 Brazil Nut provides your recommended daily intake of 55mcg selenium [1]. 100g of Brazil nuts provide 1920mcg Selenium / 100g. This equates to : 3491% Daily Value

selenium-rich foods: brazil nuts are an excellent source of selenium.

“A small-scale 2014 study looked at the health effects of eating one Brazil nut per day in people with chronic kidney disease. After 3 months, the researchers noticed a reduction
in inflammation and markers of oxidative stress.” [1]

A study in the European Journal of Nutrition reported that eating one Brazil nut per day for 8 weeks lowered total cholesterol and fasting glucose levels in healthy adults.

The findings of another 8-week-long study showed that taking a 200-mcg selenium supplement reduced insulin levels and improved insulin sensitivity in people with type 2 diabetes and coronary heart disease. The researchers also reported increased antioxidant capacity in the body. Enjoy them as a snack or sprinkle them on salads for a delicious and nutritious boost.

2. Sunflower Seeds

Not just delicious, sunflower seeds are also rich in selenium. 1 oz Sunflower seeds provide 32% of the RDI [3]. 100g Sunflower seeds provide 80.4mcg Selenium (146% Daily Value)

selenium rich foods include sunflower seeds

Sunflower seeds are also rich in Vitamin E providing 37% of the RDI. Sunflower seeds also provide [3]:

Zinc: 10% of the RDI (Recommended Daily Intake)
Copper: 26% of the RDI
Manganese: 30% of the RDI
Folate: 17% of the RDI
Pantothenic acid: 20% of the RDI

Additionally, sunflower seeds are a good source of beneficial plant compounds, including phenolic acids and flavonoids — which also function as antioxidants.

Sunflower seeds can be enjoyed as a standalone snack or sprinkle them onto yogurt, in smoothies, or over your morning cereal. Interestingly, when sunflower seeds are sprouted, their plant compounds increase. Sprouting also reduces factors that can interfere with mineral absorption. You can buy sprouted, dried sunflower seeds online or in some stores. [3]

Selenium Rich Foods : Fish and Shellfish

3. Yellowfin Tuna

Yellowfin Tuna is another excellent source of selenium providing approx 92mcg Selenium per 3oz serving. Yellowfin tuna is a valuable addition to any healthy eating / weight loss diet. Its high protein content supports muscle preservation and satiety – crucial for effective weight management. This fish is also rich in omega-3 fatty acids, which aid in metabolic health and reducing inflammation which helps with fat loss. Yellowfin tuna is a source of essential vitamins like B12, (helps boost energy metabolism) and minerals like selenium – beneficial for thyroid function.

selenium rich foods include yellowfin tuna

Yellowfin tuna’s selenium content (77 mcg) is 110 percent of the daily value for a 2,000-calorie diet.

Yellowfin tuna also provides 24 percent of the DV for phosphorus — 236 mg and 375 mg of potassium which contributes 11 percent to the recommended daily intake for Potassium [2].

Not only a fantastic protein source, yellowfin tuna is a selenium rich food also brimming with proteins and essential fats. Grill or sear this fish for a delightful addition to your weekly menu.

Yellowfin Tuna is an excellent source of healthy nutrition and can be grilled, fried, served in a salad or with a variety of nutritious low carb vegetables for a very healthy meal. By incorporating yellowfin tuna into a balanced eating plan, you can support your weight loss goals while benefiting from its valuable nutrients.

[Note of Caution : Due to their long lives, Tuna can be higher in levels of Mercury absorbed from the ocean and the fish they eat. Enjoy tuna but be cautious of this Mercury which can cause brain damage.]

4. Mackerel (Atlantic)

Atlantic mackerel is a nutrient-rich fish that offers excellent benefits for health and weight loss. It’s an exceptional source of high-quality protein – essential for
muscle maintenance and preservation. Mackerel can also aid in appetite control, aiding in weight management. Its omega-3 fatty acids, especially EPA and DHA, promote metabolic health and reduce inflammation (one of the primary causes of weight gain). Additionally, mackerel provides crucial vitamins like B12 for energy metabolism and selenium for thyroid function. Incorporating mackerel into a balanced diet can support weight loss goals while providing essential nutrients.

Selenium rich foods include atlantic mackerel

Mackerel (Atlantic) provides 51.6mcg Selenium per 100g [12].

Additionally, Mackerel also provide a wide variety of nutrients including 23.8 g Protein, Og carbohydrate, 401mg Potassium, 97mg Magnesium, 278mg Phosphorous, 18 amino acids and essential fatty acids including Omega 3.

Atlantic Mackerel also provide 18 Amino acids – essential for a variety of physiological processes.

Incorporating mackerel into a balanced diet can support weight loss goals while providing essential nutrients for healthy living and weight management. Mackerel, one of my personal favourites is delicious when simply filleted fresh and pan-fried in butter with a little lemon juice.

5. Herring (Atlantic)

Herring is an excellent source of selenium -1OO-grams of fillet provides 46.8 mcg (85% DV). A 143-gram fillet provides 122% of the daily value of Selenium (supporting thyroid health). Abundant in protein, herring aids in muscle generation and maintenance while also curbing hunger (vital for successful weight management).

herring are also a selenium rich food

Rich in omega-3 fatty acids, including EPA and DHA, Herring can foster a healthy metabolism and help to reduce inflammation.

Herring also provides essential vitamins like B12, essential for energy metabolism.

While herring is not a personal favourite, herring is a fantastic choice for those seeking weight loss or for weight management. Embracing herring in your well-rounded diet can effectively bolster your overall health while contributing to any weight loss endeavors.

6. Salmon (Atlantic Farmed and Wild)

Atlantic salmon is a nutritional powerhouse, offering an array of health benefits. Rich in high-quality protein, it supports muscle development and aids in satiety, beneficial for weight management. Atlantic Salmon provides 75-85%* DV Selenium depending on source (farmed or wild). Consuming this fish provides a balance of essential proteins, healthy fats, and essential nutrients, making it an exceptional choice for overall well-being.

selenium rich foods include atlantic salmon

*Farmed Atlantic Salmon provides 41.4 mcg (75% DV) Selenium.

Wild Atlantic Salmon provides 46.8 mcg (85% DV).

The significant omega-3 fatty acid content, particularly EPA and DHA, promotes cardiovascular health, reduces inflammation, and supports brain function.

Salmon is a powerhouse of beneficial nutrition including anti-inflammatories and anti-oxidants like Selenium. Salmon can be enjoyed in many ways – pan fried, smoked and baked to name but a few. Whole salmon cooked and presented on a platter is a delight to see.

7. Swordfish

Swordfish is exceptional for its selenium content providing 68.5 mcg (125% DV) per 100g portion and is a remarkable addition to a healthy diet, offering a variety of health benefits.

swordfish are another selenium rich food

In addition to the substantial selenium content, Swordfish is rich in omega-3 fatty acids, specifically, EPA and DHA. Omega-3 fatty acids aid in cardiovascular health, reduce inflammation, and support cognitive function.

Its generous protein content supports muscle growth and appetite control, which is advantageous for weight management. Incorporating swordfish into your diet provides essential proteins, healthy fats, and crucial nutrients, making it a valuable choice for overall wellness. The flesh in swordfish is white, firm and arranged in a circle within the fillet. My first encounter of eating Swordfish was on holiday in Malta. Swordfish is excellent barbecued but equally pan fried in butter.

8. Snapper

Snapper is a valuable inclusion in a balanced diet, presenting an array of health advantages. Snapper also boasts significant selenium levels providing 49 mcg (89% DV) per 100g portion. Selenium rich, Snapper (with its delicious white flaky flesh), could be a pivotal fish in your healthy eating / weight loss endeavours. Its Selenium content is recognised recognized for its antioxidants, bolstering immune function and thyroid well-being.

snapper are another selenium rich food

With its notable protein content, it aids in muscle upkeep and appetite regulation, promoting effective weight management. The considerable presence of omega-3 fatty acids, including EPA and DHA, contributes to heart health, inflammation reduction, and cognitive support.

Integrating snapper into your dietary choices delivers essential proteins, beneficial fats, and vital nutrients, making it a smart choice for overall health enhancement. My first introduction to Snapper was in a Chinese dish with it being steamed whole with a small variety of vegetables.

9. Oysters

Oysters (like them or not) are another superfood rich in a variety of essential vitamins and minerals. A 3.5-ounce (100-gram) serving of cooked wild eastern oysters provides 56% Daily Value for Selenium [6].

selenium rich foods include oysters.

Oysters also provide a MASSIVE 555% of the Daily Value intake of ZINC ( a potent antioxidant),  538% of the DV of Vitamin B12, and 493% of the DV of Copper!

These tasty mollusks are also a good source of omega-3 fatty acids, a family of polyunsaturated fats that play important roles in your body, including regulating inflammation, supporting heart and brain health, and protecting against type 2 diabetes [6].

Not sure about fresh oysters? Smoked Oysters are also available and are delicious – I know! So next time you’re out for a nice meal at the seaside or your favourite seafood restaurant, try sharing a plate of oysters or a seafood platter with Lobster, Languistine, Scallops and Oysters for a true seafood treat bursting in proteins, vital vitamins, minerals and antioxidants!

10. Clams

Clams are a fantastic addition to any healthy eating / weight loss-focused diet due to their low calorie and fat content, making them a great source of high-quality protein. What truly sets them apart is their impressive selenium content – Clams provide 64 mcg (116% DV) Selenium per 100g. Just 3oz (85-gram) serving provides 99% of the daily value of selenium.

selenium rich foods include clams.

With their delicious flavour and dense nutrient profile (including the powerful antioxidant selenium which helps maintain the thyroid and fuel metabolism) clams could be a prime mover for your health and any weight loss endeavours.

Selenium, a vital trace mineral, plays a pivotal role in supporting a healthy metabolism and thyroid function. Furthermore, it acts as a powerful antioxidant, helping to protect cells from oxidative stress.

Incorporating clams into your meals not only provides a delicious and satisfying option but also ensures you’re benefiting from this essential nutrient. Make clams a regular part of your weight loss journey to promote overall health and vitality. Clams can be eaten in a variety of ways. A popular choice for many is Clam Chowder (a rich and hearty white stew made with clams). Alternatively, the can be pan-fried in butter with a little lemon juice or garlic butter.

11. Lobster

Lobster is an excellent choice for individuals focusing on weight loss, as it offers a delectable, low-calorie protein source. This nutrient-packed seafood is not only satisfying but also a great addition to a balanced diet.

Lobster : another selenium rich food

Rich in vital nutrients with that delicious and exotic appearance and delicate flesh, Lobster should form part of your healthy eating diet. Lobster provides numerous essential vitamins and minerals including a Whopping 73.1 mcg (133% DV) per 100g Selenium.

Including lobster in your weight loss plan not only enhances the flavor of your meals but also ensures you’re reaping the benefits of this essential nutrient. Prioritize lobster for a delicious and nutritious approach to weight management.

My personal favourite is the tail – delicious cooked in a variety of meals – steamed, pan fried, or baked (Lobster Thermidor is a delicious dish as is Lobster Mornay, albeit somewhat outdated).

12. Octopus

Surprisingly, Octopus is also rich in selenium (amongst other vital nutrients) and provides 89.6 mcg (163% DV) Selenium per 100g. Octopus is a superb choice for those seeking weight loss, offering a lean and flavorful protein source. It’s a nutrient-rich seafood that’s not only delicious but also highly nutritious.

octopus are yet another selenium rich food

Just 3oz of Octopus (85-gram) offers 139% of the daily value of Selenium.

Incorporating octopus into your weight loss regimen not only adds variety to your meals but also ensures you’re benefiting from this essential nutrient.

My first try of octopus was on holiday in Malta. I asked the waiter for something local – he offered a pasta bake with tomatoes and a variety of locally sourced seafood. I can honestly say it was delicious! The octopus was soft and delicate – not chewy as I imagined. Pleasantly surprised is an understatement!

As an alternative, try a refreshing octopus salad with mixed greens, cherry tomatoes, red onion, and a zesty vinaigrette for a satisfying and nutritious meal that supports your weight loss goals.

Selenium Rich Foods : Meat

13. Turkey

Turkey, as with most poultry (especially free range / pasture fed) are healthy sources of many nutrients – not just protein. Turkey also provides a healthy dose of 17mcg Selenium per 100g roasted with skin on [4]. Turkey also provides 31.9g protein per 100g serving (roast with skin on). Roast, grill, or include it a fried rice dish or chow-mein for a versatile and nourishing option.

selenium rich foods include turkey.

Tip: When roasting any poultry, place in roasting tin resting on the breast fro 30 – 40 minutes. This allows the fats in the back to soften and run down through the meat into the breast with other juices. Rotate the bird onto its back after 45 minutes (30-40% total cooking time) and continue cooking until the juices run colourless form the thickest part of the joint / breast and the skin is brown and crispy. Cooking the bird this way creates a succulent moist breast full of flavour and prevents food poisoning from raw white meat.

Deliciously festive roast turkey with redcurrants and blueberries. A festive favourite that can be enjoyed as a healthy meal with a selection of low carb root vegetables, greens and carrots for a truly healthy meal.

14. Chicken

Chicken is an extremely flexible meat that can be used in a wide variety of dishes including the traditional roast. In 1x 3oz (85g) portion, Chicken provides 36% of the DV of Selenium in addition to the protein, vitamins and other minerals. For the same size portion, Chicken also provides a health boosting 51% of the Daily Value Niacin [7].

selenium rich foods include chicken which also provide a healthy source of protein.

Chicken, a lean and protein-rich meat, is also a selenium rich food. Roast, pan-fry, grill, or add it to soups for a versatile culinary choice.

Chicken is also rich in B vitamins like niacin and vitamins B6 and B12, which play central roles in energy production, DNA synthesis, and brain health [7].

15. Ham

Ham (roast or boiled) is now an excellent meat addition to your healthy eating / weight loss endeavours. Ham used to considered as a “none-lean” source of protein due to the content of saturated fats. However fats have been re-evaluated and are now an essential nutrient for any healthy eating / weight loss diet. Ham also provides a rich source of selenium for thyroid and metabolic health. A three-ounce (85-gram) serving of cooked lean ham leg supplies 77% of the daily value for selenium.

ham is also a selenium rich food

Roast ham can be a valuable addition to a weight loss-focused diet, providing a flavorful and protein-rich choice that’s relatively moderate in calories. This savory meat option offers essential nutrients and versatility in meal preparation. Ham is a great source of proteins and also provides 49.9 mcg (91% DV) Selenium for metabolic health aswell as an immunity boost.

Tip : To incorporate roast ham into your weight loss regimen, explore creative ways to enjoy it, such as roast ham with a fresh salad or fresh vegetables.

16. Pork Chop

Pork chops can be a beneficial inclusion in a weight loss-oriented diet, offering a satisfying and protein-rich option that’s relatively moderate in calories. Pork chops are also rich in Selenium and provide 45.7 mcg (83% DV) Selenium per 100g.

pork chops are a selenium rich food

These meat cuts provide essential nutrients while being versatile and flavorful. Pork also introduces saturated fats into your diet that can improve overall health aswell as boost our weight loss endeavours.

These meat cuts provide essential nutrients (esp protein and selenium) while being versatile and flavorful.

Tip : To integrate pork chops into your weight loss plan, consider grilling or baking them with a selection of vibrant vegetables for a balanced and delicious meal. Pork chops can also served as part of a Mixed Grill with steak, lamb chops and eggs (or any other combination you prefer). Best with a low carb side of salad or green vegetables to reduce the overall carb intake.

17. Kidney (Pork)

Pig’s kidneys can be a valuable addition to a weight loss-oriented diet, offering a unique protein source that’s relatively low in calories. Pork Kidneys provide a Massive 312 mcg (567% DV) Selenium.

pigs kidneys are a selenium rich food that can be used in a multitude of dishes

These nutrient-rich organ meats are not only distinctive in flavor but also hold nutritional benefits.

Notably, pig’s kidneys contain selenium, a vital trace mineral that supports metabolic health and thyroid function, playing a key role in overall vitality.

Pigs Kidneys can be enjoyed in a variety of dishes – from grilled, stir fried, added to stews, meatloafs etc.

To include pig’s kidneys in your weight loss journey, try a kidney stir-fry with colorful bell peppers, onions, and a dash of savory seasoning. This meal offers a balanced blend of flavors while providing essential nutrients to support your goals.

18. Liver (Lamb)

Rich in Selenium, Lambs Liver provides 111 mcg (202% DV of Selenium and can be a valuable asset to any healthy eating / weight loss-focused diet, offering a distinctive and nutrient-rich protein source that’s also relatively low in calories.

lambs liver is a selenium rich food - try stir fried lambs liver

This organ meat is not only known for its unique flavor but also for its nutritional advantages. Notably, lamb’s liver contains selenium, a crucial trace mineral that supports metabolic health and thyroid function, playing a pivotal role in overall wellness.

TIP : To incorporate lamb’s liver into your weight loss journey, consider preparing a flavorful liver and onions dish with a side of steamed vegetables. This meal provides a flavorful and nutrient-dense option to support your weight loss goals. Alternatively, for a softer, more delicate texture, try stir-frying with spring onions for a couple of minutes. Liver is a great food but can be tough if overcooked – hence my suggestion for a quick stir fry as this dramatically reducing the cooking time and results in a delicious, soft and juicy meat.

19. Eggs

Eggs, a nutritional powerhouse, contain selenium too. While not in the higher leagues of selenium rich foods, eggs are still an important and nutritious source of healthy nutrients. 1 Medium egg contains 12mcg (22% NRV) Selenium [5]. 1 Large egg provides 15mcg Selenium. Scramble, boil, or poach them for a delightful addition to your meals.

selenium rich foods include eggs which contain a high volume of other beneficial nutrients

Eggs provide a valuable source of other nutrients too:

Eggs contain 56% NRV for Vitamin B12. Just 2 medium eggs will provide 112% of your Daily Nutritional Value for Vitamin B12. Vitamin B12 boosts the function of Folate (12% from 1 med egg) in cells for energy.

Eggs also provide a valuable source of Biotin (10mcg / 20% NRV) : Biotin contributes to normal energy metabolism and to the maintenance of normal skin, hair, and nervous system function [5].

Scramble, boil, or poach them for a delightful addition to your meals. Alternatively, try a delicious French styled cheese omelette. Delicious and with a gooey centre of molten cheese and soft, lightly cooked egg!!

20. Cottage Cheese (1 cup – 20 mcg)

Cottage cheese is soft, white, and creamy. Cottage cheese is a fresh cheese – it does not undergo an aging or ripening process to develop flavor. While many regard it as “food for old women“, cottage cheese is a very useful addition to the kitchen pantry and your diet. Made from cows milk, Cottage cheese is also offered in different curd sizes, including small, medium, or large, and is available in creamed, whipped, lactose-free, reduced sodium, or sodium-free varieties [8].

selenium rich foods include cottage cheese - delicious and nutritious served with strawberries

Creamy and protein-packed cottage cheese is another dairy option rich in selenium. Enjoy it as a snack, in smoothies, or paired with fresh fruits. Strawberries make an excellent choice to pair with cottage cheese and can even be blended together with a natural Greek yogurt and a dash of vanilla extract for a delicious, summery smoothie!

A half-cup, or 113-gram (g), serving of low fat (1% milk fat) cottage cheese provides 19% Daily Value of Selenium [8] and 29% of the Daily Value (DV) Vitamin B12 [8].

Creamy and protein-packed cottage cheese is a dairy option rich in selenium. Enjoy it as a snack, in smoothies, or paired with fresh fruits.

TIP: Try 4 fresh strawberries with 1 cup of cottage cheese as a delicious and nutritious snack. In a rush? Blend the strawberries and cottage cheese together with~50g Natural Greek Yoghurt and a level teaspoon of Vanilla extract for a quick and delicious healthy smoothie.

Additional Selenium Rich Foods

While the above list represents 20 top sources of selenium, there are additional sources we must also consider. While these may have reduced selenium content, they can provide additional nutrients and so are included in this additional list of selenium rich foods.

Tofu

Tofu is a food prepared by coagulating soy milk and then pressing the resulting curds into solid white blocks of varying softness: silken, soft, firm, extra (or super) firm. Tofu is also known as bean curd in English [11].

selenium rich foods : tofu cubes in bowl

When prepared with calcium sulfate, Tofu provides 17.4 mcg Selenium per 100g equating to 32% DV.

However, while rich in selenium and being vegetarian, Tofu is made with soy milk. Soy milk (as with many soy based products) is not good for weight loss.

Scramble, boil, or poach them for a delightful addition to your meals. Alternatively, try a delicious French styled cheese omelette. Delicious and with a gooey centre of molten cheese and soft, lightly cooked egg!!

Brown Rice (1 cup cooked – 19 mcg)

Whilst many of us are used to seeing and consuming the refined and polished white rice, brown rice is a whole grain. It contains more overall nutrition than its paler counterpart. Due to the varying processes through different manufacturers, the levels of nutrition in brown rice vary more than in other foods. White rice typically provides 14% of the DV Selenium vs 27.3% of the DV for selenium in 1cup of Brown Rice [10].

selenium rich foods include brown rice

A nutritious whole grain, brown rice is a valuable source of selenium. Use it as a base for stir-fries, salads, or as a side dish to complement your meals.

However, caution needs to be taken as brown rice is also rich in complex carbohydrates. Carbohydrates in all forms contribute to weight gain unless strictly regulated.

“Nuts, seeds, and whole grains like brown rice also contain phytic acid, a substance that can bind to the minerals calcium, iron, and zinc. Some whole grains contain enough phytase, the enzyme required to break down phytic acid, while others like oats, brown rice, and legumes don’t” [9].

Research has also shown phytic acid to have health benefits like antioxidant activity, and cancer and kidney stone prevention, so it’s not necessarily something to completely avoid. 

Selenium in Chia Seeds

Chia seeds are a noteworthy inclusion in a weight loss-centered diet, offering a versatile and nutrient-dense option that’s particularly rich in fiber and healthy fats. These tiny seeds provide a feeling of fullness and sustained energy, making them an excellent addition to support weight management. Chia seeds provide 16mcg of selenium per oz, or about 28% for adults [13].

selenium rich foods include chia seeds

Chia seeds, a healthful alternative to bread, are also a good source of selenium. These tiny powerhouses can be added to smoothies, yogurt, or used as a topping for oatmeal.

To incorporate chia seeds into your weight loss plan, try creating a nutritious chia pudding by soaking them in almond milk overnight and topping with fresh berries. This approach delivers a satisfying and nourishing choice that aligns well with your weight loss objectives.

Shiitake Mushrooms

Incorporating these selenium-rich foods into your daily intake can help you meet your selenium needs, fostering a strong immune system, healthy thyroid function, and overall well-being. Shiitake mushrooms are a popular mushroom variety that offers a good source of selenium providing 65% of the daily value per 145-gram cup serving.

selenium rich foods include shiitake mushrooms

Shiitake Mushrooms can incorporated into many dishes and provide 24.8 mcg (45% DV) per 100g serving for Selenium.

Remember to seek a diverse range of nutrient-dense foods to ensure a balanced diet that covers all essential vitamins and minerals.

Individual selenium requirements may vary based on factors such as age, gender, and activity level. Consult with a registered dietitian or healthcare professional to determine the ideal selenium intake for your specific needs. Relish these delicious foods while prioritizing your health and vitality!

References and Citations

[1] . Medical News Today : Nutrition in Brazil Nuts

[2] Live Strong : Nutrition in Yellowfin Tuna

[3] Healthline : Nutrition in Sunflower Seeds

[4] BBC Good Food : Top 5 Health Benefits of Turkey

[5] Egg Info : Nutrition in Eggs

[6] Healthline : Nutrition in Oysters

[7] Healthline : Nutrition in Chicken

[8] Healthline : Nutrition in Cottage Cheese

[9] Healthline : Nutrition in Brown Rice

[10] Growing Naturals : 11 Reasons Why Brown Rice is Considered a Superfood

[11] Wikipedia : Tofu

[12] US. Department of Agriculture : Nutrition in Mackerel

[13] Super Sage : Selenium in Chia Seeds

Selenium Benefits for Thyroid, Wellness and Weight Loss

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Wether you are aware of the mineral selenium or not, you are about to discover the remarkable impact selenium has on your thyroid health, wellbeing and weight loss. Selenium benefits for thyroid extend further into your numerous physiological functions as this unsung mineral isn’t just a thyroid champion; it holds the key to overall well-being and shedding those extra pounds. Imagine having a natural metabolism booster that helps your thyroid run like clockwork.

From energizing your body to supporting your immune system, selenium sets the stage for a vibrant life. It’s not just about feeling better – selenium-fueled thyroid health could be your secret weapon for effective weight management and a healthier you.

So, without further ado, lets take a look at how selenium benefits the thyroid, overall wellness and weight loss with a brief introduction into what the thyroid gland is (and does) and how selenium benefits the thyroid and your overall well being.

The Importance of Thyroid Health

Thyroid health stands as a cornerstone of overall well-being, exerting a profound influence on numerous bodily functions. This unassuming butterfly-shaped gland, situated at the base of the neck, orchestrates a symphony of essential roles that extend far beyond its size. The thyroid gland primarily produces thyroid hormones – thyroxine (T4) and triiodothyronine (T3). These hormones act as metabolic regulators, dictating the pace at which cells convert nutrients into energy. This metabolic control impacts weight management, energy levels, and body temperature. Moreover, the thyroid plays a pivotal role in cardiovascular health, influencing heart rate and rhythm.

Beyond its immediate physiological effects, thyroid hormones also influence mental health, mood stability, and cognitive function. A harmonious thyroid function is crucial for growth and development, particularly in children and adolescents.

selenium benefits for thyroid - improve thyroid health with selenium

Imbalances in thyroid activity can lead to a spectrum of health challenges, from sluggishness and weight fluctuations to more severe conditions such as hypothyroidism and hyperthyroidism.

Nurturing thyroid health through proper nutrition, (including essential nutrients like selenium) and regular medical check-ups is an investment in maintaining a balanced, energetic, and vibrant life.

Selenium, an often-overlooked trace mineral, plays a pivotal and intricate role in maintaining optimal thyroid function. This unsung hero operates as an essential component in the intricate biochemical processes that unfold within the thyroid gland. Acting as a co-factor for selenoproteins, selenium lends a helping hand to a specific class of enzymes called deiodinases. These enzymes are responsible for the conversion of the relatively inactive thyroid hormone thyroxine (T4) to the more potent and metabolically active triiodothyronine (T3). This conversion is fundamental as T3 is the hormone that exerts direct influence over cellular metabolism, impacting energy production, growth, and body temperature regulation.

What is the Thyroid Gland?

The thyroid gland, part of the endocrine system, is situated just below the Adam’s apple, encircling the front of the windpipe. Comprising two lobes connected by a narrow band called the isthmus, its position allows for efficient communication and interaction with other vital organs. The gland’s seemingly simple structure belies its complexity. It is composed of numerous follicles, tiny spherical structures where the magic of hormone synthesis occurs. Within these follicles, cells absorb iodine, an essential mineral derived from the diet, and combine it with amino acids to produce thyroid hormones.

selenium benefits for thyroid - thyroid gland diagram shows connections between thyroid gland, hypothalamus and pituitary gland in the control and release of hormones.

Functioning as a central player in the endocrine orchestra, the thyroid gland operates under the command of the hypothalamus and pituitary gland. The hypothalamus releases thyrotropin-releasing hormone (TRH), which signals the pituitary gland to secrete thyroid-stimulating hormone (TSH).

TSH then journeys to the thyroid gland, acting as a conductor’s baton, directing the thyroid to synthesize and release its hormones. This orchestration is crucial for maintaining a delicate equilibrium of hormones in the bloodstream.

(Thyroid Gland diagram shows the relationship between the thyroid gland in neck, the hypothalamus gland and the pituitary gland in the brain. The thyroid gland secretes hormones and communicates with the hypothalamus and pituitary glands to regulate the secretion of essential hormones for many physiological processes within the human body).

Thyroid Gland Purpose – What Does the Thyroid Gland Do?

The thyroid gland, a small but mighty component of the endocrine system, fulfills a multitude of critical roles that collectively influence a vast array of bodily functions. This unassuming gland’s activities extend far beyond its size, playing a central role in maintaining overall health and homeostasis.

Thyroid Hormone Synthesis and Release

The thyroid gland produces and releases hormones, including thyroxine (T4) and triiodothyronine (T3), which regulate the body’s metabolic rate, growth, and development[5].

T4 is the primary hormone produced by the thyroid gland, but it is largely inactive. Once released into the bloodstream, T4 is converted to T3 by certain organs in the body so that it can impact cells and metabolism[3]. Thyroid stimulating hormone (TSH), produced by the pituitary gland, stimulates the production of T4 and T3 by binding to receptors in the thyroid gland[6].

1. Thyroid Hormone Synthesis and Release

At the heart of the thyroid’s operation lies its remarkable ability to synthesize and release thyroid hormones – thyroxine (T4) and triiodothyronine (T3). Thyroid Hormones T3 and T4 regulate the body’s metabolic rate, growth and development (5). T4 is the primary hormone produced by the thyroid gland, but it is largely inactive. Thyroid stimulating hormone (TSH), produced by the pituitary gland, stimulates the production of T4 and T3 by binding to receptors in the thyroid gland[6].

Once released into the bloodstream, T4 is converted to T3 so that it can aid in cellular maintenance and development and support a healthy metabolism[3]. The process begins within the follicular cells, where iodine, obtained from the diet, is actively transported into the thyroid.

This iodine is then incorporated into thyroglobulin, a protein produced by the gland. Through a series of enzymatic reactions, iodinated thyroglobulin is transformed into thyroid hormones.

These hormones are stored within the follicles until they receive the signal to be released into the bloodstream. This intricate process of hormone synthesis and controlled secretion serves as the foundation of the thyroid’s vital functions.

Image : Adobe / designua

2. Regulation of Metabolic Rate, Energy Production, and Body Temperature

Thyroid hormones play a crucial role in regulating the body’s metabolic rate – the process of how the body transforms food into energy[4]. Thyroid hormones increase the basal metabolic rate, leading to increased oxygen consumption, respiration rate, and body temperature[2]. Depending on the metabolic status, thyroid hormones can induce lipolysis or lipid synthesis and stimulate the metabolism of carbohydrates and anabolism of proteins[2]. In high doses, they can also induce catabolism of proteins[2].

selenium benefits for thyroid - achieve great heights with a healthy metabolism

The thyroid’s most prominent role revolves around its direct influence on metabolism, energy production, and body temperature regulation. Thyroid hormones act as metabolic orchestrators, dictating the rate at which cells convert nutrients into energy. Triiodothyronine (T3) plays a particularly pivotal role in this process. It binds to receptors on cells throughout the body, activating genes that govern the breakdown of nutrients and the production of energy.

This metabolic tempo influences weight management and overall energy levels. Moreover, the thyroid’s ability to fine-tune energy production aids in maintaining consistent body temperature. Inadequate thyroid hormone levels can result in a sluggish metabolism, leading to fatigue, weight gain, and sensitivity to cold.

You can achieve great heights with a healthy metabolism. Boosting your thyroid health and overall metabolic rate will boost your energy levels enabling you to fulfil many of life’s opportunities.

3. How the Thyroid Gland Impacts on Other Bodily Functions, Including Heart Rate and Digestion

Beyond its role in metabolism and temperature regulation, the thyroid’s reach extends to a variety of other bodily functions. Thyroid hormones have a permissive effect on catecholamines – hormones produced by the adrenal glands that help the body respond to stress[2]. Catecholamines also impact heart rate, breathing, and digestion[4]

It exerts a direct influence on heart rate and rhythm by affecting the sensitivity of the heart to adrenaline. Thyroid hormones increase the heart’s responsiveness to this crucial hormone, thereby influencing cardiovascular health.

Additionally, the thyroid gland plays a part in the digestive process[4]. In this mode, the thyroid gland influences the contraction and relaxation of muscles along the digestive tract (intestines), impacting the speed at which food is processed and nutrients are absorbed. Selenium contributes to this process by providing the essential chemical compound for the reactive processes and the creation of selenoproteins.

The Thyroid Gland also plays important roles in the health and maintenance of bones and kidneys through the bloodstream – a healthy bloodstream rich in the essential macronutrients, vitamins, minerals and hormones benefits ALL parts of the human body.

An imbalanced thyroid function can lead to disruptions in digestion, potentially contributing to gastrointestinal issues.

Abnormal thyroid hormone levels can cause noticeable symptoms, such as weight changes, fatigue, and changes in heart rate[3]. In children, thyroid hormones act synergistically with growth hormone to stimulate bone growth[2]. The thyroid gland and its hormones affect almost every organ system in the body, and nutrition (including iodine deficiency), can impact its function[5].

The Importance of Thyroid Hormones in Regulating Metabolism

Thyroid hormones act as metabolic maestros, regulating the pace at which cells metabolize nutrients to generate energy. T3, the more potent of the two, directly affects cellular metabolism, influencing everything from heart rate and digestion to brain function and body temperature regulation. By controlling the rate at which the body expends energy, the thyroid hormones play a significant role in weight management and overall energy levels.

The thyroid’s operation is intricately intertwined with a body-wide dance of feedback loops and intricate signaling mechanisms. Its hormones, akin to messengers, traverse the bloodstream, reaching every cell and tissue to ensure their proper function. The thyroid’s far-reaching effects extend beyond metabolism, impacting cardiovascular health, bone density, immune function, and even the maintenance of healthy skin and hair.

How Thyroid Gland Health Can Affect Bodily Weight

We have already established the thyroid gland has a controlling influence on metabolism. Metabolism has an impact on bodily weight and potential weight loss. Digestion (the process of nutrient absorption and the effective passing of waste) is also a vital component in weight management and loss. Increased digestive health helps the body to absorb more nutrients for energy and to supply the various physiological processes with their required nutrients to support their function.

By improving the performance of the thyroid gland we should be able to use this process to help us lose weight (assuming there are no medical complications preventing an increase in thyroid oriented metabolism increase) and then to help maintain a healthy weight for our body type.

selenium benefits for thyroid - a healthy thyroid gland helps us to improve metabolism and to lose weight

Improving thyroid health and the subsequent metabolism boost, selenium boosted thyroid health can help us to achieve not only the weight loss we desire but also healthy weight management leading to better control of our weight in the long term.

Additionally, with a healthy thyroid gland aiding in the regulation of Catecholamines, heart rate and cardiac health can be improved permitting a higher level of exercise to improve weight loss efforts, which in turn can further improve cardiovascular health. Here are some ways in which the thyroid gland affects weight loss:

  • Excess thyroid hormone treatment can help produce more weight loss than can be achieved by dieting alone[1][2]. However, this treatment carries the risk of major side effects[2]
  • Hyperthyroidism – When the thyroid gland is working too hard (hyperthyroidism) the body burns many calories, leading to significant and sometimes unexplained weight loss[3]. Accelerated basal metabolic rate is the main cause[3].
  • Hypothyroidism. In patients with hypothyroidism, treatment with thyroid hormones, including thyroxine, will have minimal effect on body weight[3]. Even with the most severe forms of hypothyroidism, weight loss from hormone treatment is not expected to exceed 10% of body weight[3].
  • If you’re having trouble losing weight, it is recommended to ask your healthcare provider about testing your thyroid hormone levels[4]. They can help determine if you have hypothyroidism or hyperthyroidism. Both hyperthyroidism and hypothyroidism can have an impact on bodily weight.
  • The thyroid gland produces hormones that regulate the body’s metabolic rate, growth, and development[5]. Its correct functioning depends on a good supply of iodine from the diet[5]. Nutrition also impacts the function of your thyroid gland, and iodine deficiency can cause thyroid dysfunction[5].

The thyroid gland can impact weight loss through its regulation of metabolism. By improving the health and effectiveness of the thyroid gland we can improve our metabolism which, in turn, burns more fat resulting in weight loss.

Hyperthyroidism can lead to significant and sometimes unexplained weight loss, while hypothyroidism can make it difficult to lose weight. The real trick is to balance your diet to ensure you have the correct level of nutrients in your diet to support a healthy thyroid gland. The thyroid gland produces hormones that regulate the body’s metabolic rate, growth, and development, and its correct functioning depends on a good supply of selenium and iodine from the diet.

How the Thyroid Gland Uses Selenium

Selenium, a special element found in certain foods, has a big role to play in keeping your thyroid gland healthy and working well. Let’s break down how selenium helps out in simple terms.

Creation of Essential Selenoproteins and Conversion of Thyroid Hormones

  1. Selenoproteins: Essential Components in Thyroid Function. Selenium is incorporated into selenoproteins. Selenoproteins have an important antioxidant activity [8] Think of selenoproteins as tiny helpers in your body. These helpers have selenium in them, and they’re like workers that do important jobs. Some of these jobs are specifically related to your thyroid gland. They help in making, activating, and controlling the hormones that the thyroid produces.
  2. Selenoprotein Types Involved in Thyroid Health (i.e., Deiodinases). Imagine you have a team of builders. Some builders are great at turning raw materials into a finished product, while others are good at taking things apart when they’re done. In your body, there are “builder” proteins called deiodinases. These proteins, with the help of selenium, make sure that the thyroid hormones are balanced just right. They help turn one kind of thyroid hormone into another – the kind that your body really needs to stay healthy and full of energy.
  3. Selenium’s Role in the Conversion of Thyroid Hormones (T4 to T3). Picture this: you have a special machine that turns bigger toys into smaller ones that you really like to play with. Your body has a similar machine, thanks to selenium and deiodinases. They work together to transform a thyroid hormone called T4 into another hormone called T3. This T3 hormone is like the super fuel that your body needs to stay active, warm, and full of life. Without enough selenium, this transformation process might not work as well, which could make you feel tired, cold, or not as peppy as you should be.

Selenium’s significance extends further through its involvement in antioxidant defense. The thyroid gland is particularly susceptible to oxidative stress due to its high metabolic activity and the production of reactive oxygen species during hormone synthesis. Selenium steps in as a crucial antioxidant. Selenium contributes to the antioxidant defense in the thyroid by removing oxygen free radicals generated during the production of thyroid hormones [8]. This antioxidant activity helps safeguard the delicate thyroid tissues from damage caused by these free radicals [7].

So, in a nutshell, selenium is like a little helper that makes sure your thyroid gland is in top shape. It helps the thyroid produce the right hormones, keeps your energy levels up, and makes sure you feel great and ready to take on the day. Remember, you can find selenium in certain foods like nuts, seafood, and whole grains. So, munch on these foods and keep your thyroid – and your whole body – happy and healthy!

How Selenium Benefits the Thyroid

Selenium, that little superhero element found in certain foods, isn’t just a sidekick – it’s a key player in keeping your thyroid gland in tip-top shape. Here’s how selenium swoops in to save the day for your thyroid. Selenium is crucial to the everyday function of the thyroid [9]. It allows teh thyroid gland to use another essential mineral (Iodine) in thyroid hormone production [10].

  • Antioxidant Protection: Selenium’s Role in Reducing Oxidative Stress [8]. Imagine your body is a bustling city, and there are these little troublemakers called “free radicals” causing chaos. Well, selenium acts as a superhero shield against these troublemakers. It’s like a protective force that helps prevent damage to your thyroid gland caused by these free radicals. By doing so, selenium helps keep your thyroid safe from harm, allowing it to do its job smoothly.
  • Immune System Support: Selenium’s Influence on Immune Response and Thyroid Health. Your immune system is like a fortress guarding your body. Selenium steps in here too, strengthening your immune system’s defenses. This is especially important for your thyroid because sometimes the immune system gets a bit too excited and starts attacking the thyroid. Selenium helps keep the peace by calming down this overactive response, which is great news for your thyroid’s well-being.
  • Regulation of Thyroid Hormones: How Selenium Ensures Proper Thyroid Hormone Balance. Just like a thermostat controls the temperature in your home, selenium helps keep your thyroid hormone levels in balance. It ensures that your body has just the right amount of active thyroid hormones (like T3) to keep everything running smoothly. This is super important because these hormones play a big role in your energy, metabolism, and overall health. Selenium, working with iodine and Iron, contributes to effective and balanced creation and regulation of thyroid hormones and … metabolism [10]. Its deficiency can lead to thyroid dysfunction [10].
  • Potential Effects on Thyroid Disorders: Selenium’s Relevance to Thyroid Conditions. In some situations, your thyroid might not be feeling its best – it could be too active or too sluggish. Selenium can lend a hand here as well. For instance, in people with an underactive thyroid (hypothyroidism), selenium might help improve thyroid function and overall well-being. However, it’s important to note that while selenium is a helpful friend, it’s not a cure-all for thyroid problems. It’s just one piece of the puzzle in supporting thyroid health.

In the grand story of your body’s health, selenium emerges as a crucial character that supports your thyroid’s vitality. Its antioxidant powers, immune-boosting abilities, hormone-balancing act, and potential assistance in thyroid conditions all contribute to a healthier, happier thyroid. Remember, you can find selenium in foods like nuts, seafood, and whole grains, so by enjoying these treats, you’re giving your thyroid the love and care it truly deserves.

How Much Selenium Should You Have Per Day?

Now that we’ve seen how important selenium is for your thyroid and overall health, let’s talk about how much of this superhero element you need and the importance of not overdoing it.

Just like your body needs a certain amount of water and food every day, it also needs a small but steady supply of selenium. For most adults, the recommended daily intake is around 55 micrograms (mcg) of selenium. This might not sound like a lot, but your body is quite good at making the most of even these tiny amounts. By including selenium-rich foods like nuts, seafood, and whole grains in your diet, you can easily meet your daily selenium needs.

Brazil nuts are one of the best sources of selenium. One ounce, or about six to eight nuts, contains about 544 mcg. Make sure you only eat a serving of Brazil nuts a few times a week to avoid selenium toxicity.

Source : Healthline/selenium foods

Exercise Caution Against Excessive Selenium Intake

While selenium is a true friend to your thyroid and overall health, it’s important not to go overboard. Just like too much of a good thing can become a problem, excessive selenium intake can lead to issues. In fact, getting too much selenium – usually from supplements – can actually harm your thyroid and other systems. It’s like inviting too many guests to a party – things might get out of control. Overdoing selenium can cause a condition known as selenosis, which might lead to symptoms like nausea, hair loss, and even more serious health problems.

So, the key here is balance. Getting enough selenium to support your thyroid’s needs is fantastic, but more isn’t always better. By eating a varied and balanced diet that includes selenium-rich foods, you’re giving your body the right amount of this superhero element without going overboard. And remember, if you have specific health concerns or are considering selenium supplements, it’s always a good idea to chat with a healthcare professional to make sure you’re on the right track. Your thyroid – and your whole body – will thank you for taking such good care of them!

Conclusion: Selenium Benefits for Thyroid Health are Numerous!

Picture selenium as your thyroid’s trusty sidekick, ensuring that this tiny gland operates at its best. With roles ranging from hormone support to immune defense, selenium is like the guardian angel of your thyroid health. By including selenium-rich foods like nuts, seafood, and whole grains in your diet, you’re essentially giving your thyroid the nutrients it needs to shine.

Selenium benefits for thyroid are extensive

Why does a happy thyroid matter? Well, think of it as the master controller of your body’s energy and metabolism. When your thyroid is in top shape, it keeps your energy levels up and your metabolism running smoothly, which can have a positive impact on weight management. It’s like having your own built-in fitness buddy!

But the magic doesn’t stop there. A well-functioning thyroid can also contribute to improved overall health. From boosting your immune system to helping your heart beat steadily, your thyroid plays a role in many behind-the-scenes functions that keep you feeling great.

So, whether you’re aiming to shed a few pounds or simply want to feel more vibrant, giving your thyroid the selenium it craves is a step in the right direction. Remember, a balanced diet is your best ally in this journey. Embrace the goodness of selenium-rich foods and watch as your thyroid repays you with energy, vitality, and a healthier you.

Further Reading on Selenium Benefits and the Top 20 Sources of Selenium

Selenium Benefits

Selenium benefits for men include weight loss aswell as improved reproductive health.

Selenium Benefits

Selenium benefits the human body in a number of ways. Health and nutrition are intertwined with each dependant on each other for true health. Selenium is an understated factor in this complex equation of healthy eating, nutrition and the healthy lifestyle all the benefits these factors bring together.

Consequently, the health benefits of selenium are an essential component of good health – in many ways. Good nutritional balance is essential for health and healthy weight loss.

Top 20 Selenium Rich Foods

Selenium rich foods - oysters on a platter with lemon

Selenium is a powerful mineral that plays a crucial role in maintaining your overall health.

Selenium rich foods should be one of your main goals to providing a healthy, balanced diet. From supporting a healthy immune system to promoting thyroid function (to boost your metabolism) and aiding in antioxidant defense, selenium is a nutrient you don’t want to miss out on...

References and Citations

[1] NCBI National Library of Medicine / Thyroid Hormone Regulation of Metabolism
[2] NCBI. National Library of Medicine / Thyroid Hormone
[3] Cleveland Clinic.org/ Thyroid Hormone
[4] Cleveland Clinic.org / Thyroid
[5] Your Hormones.info/What does the thyroid gland do?
[6] YourHormones.info / Thyroid Stimulating Hormone

[7] Wiley: Selenium and the Thyroid Gland
[8] National Library of Health: Selenium and Thyroid Disease
[9] Womanshealthnetwork: Selenium Benefits for Your Thyroid
[10] BodyBio: Do Selenium Benefits Include Thyroid Health

Selenium Benefits

by

Selenium Benefits for Health, Fertility and Weight loss

Selenium benefits the human body in a number of ways. Health and nutrition are intertwined with each dependant on each other for true health. Selenium is an understated factor in this complex equation of healthy eating, nutrition and the healthy lifestyle all the benefits these factors bring together. Consequently, the health benefits of selenium are an essential component of good health – in many ways. Good nutritional balance is essential for health and healthy weight loss. While many focus on the macros (fats, proteins and carbohydrates) we cannot ignore the micro-nutrients – vitamins, minerals, antioxidants and amino acids etc. Selenium is one of those micronutrients that plays numerous essential roles in weight loss and in our overall health. Here, we take a delve into the selenium benefits and explain why it (amongst the other micronutrients) is essential for our health. Firstly, we’ll take a quick overview of Selenium to introduce it’s many benefits.

What is Selenium and What Does Selenium Do for the Body?

Selenium is one of the essential trace minerals that plays numerous important roles in the body. One of the primary functions of selenium is its role as a cofactor for selenoproteins, which are enzymes that protect cells from oxidative damage. These selenoproteins help neutralize harmful free radicals, reducing the risk of chronic diseases, including cancer, cardiovascular diseases, and neurodegenerative disorders.

Selenium is also essential for proper thyroid function, as it is a key component of the enzymes involved in the synthesis and metabolism of thyroid hormones. Adequate selenium levels support a healthy metabolism and contribute to maintaining energy levels and body temperature.

Furthermore, selenium is essential for a robust immune system. It helps to enhance immune response by promoting the production of cytokines and supporting
the function of white blood cells, which are crucial in defending the body against infections and illnesses. Some of these roles played by selenium include (and not limited to) :-

  • Cognitive Function.
  • Supporting a Healthy Immune System
  • Thyroid Hormone Metabolism
  • DNA Synthesis
  • Protects against Oxidative Damage and Infections
  • and Fertility (in both men and women)

Now, lets take a closer look into the individual benefits selenium has for the human body…

Selenium Benefits : Thyroid Gland Health

Selenium plays an important role in the proper functioning of the Thyroid Gland. Thyroid tissue contains more Selenium than any other organ in the human body. This powerful mineral helps protect the thyroid gland from oxidative damage and plays a vital role in the production of thyroid hormone. A healthy thyroid gland is important because it regulates metabolism and also controls growth and development. Inadequate levels of selenium has been linked to thyroid conditions such as Hashimoto’s thyroiditis (a type of hypothyroidism in which the immune system attacks the thyroid gland).

selenium benefits for thyroid - improve thyroid health with selenium

“Thyroid health stands as a cornerstone of overall well-being, exerting a profound influence on numerous bodily functions. This unassuming butterfly-shaped gland, situated at the base of the neck, orchestrates a symphony of essential roles that extend far beyond its size. The thyroid gland primarily produces thyroid hormones – thyroxine (T4) and triiodothyronine (T3). These hormones act as metabolic regulators, dictating the pace at which cells convert nutrients into energy. This metabolic control impacts weight management, energy levels, and body temperature. Moreover, the thyroid plays a pivotal role in cardiovascular health, influencing heart rate and rhythm.

Beyond its immediate physiological effects, thyroid hormones also influence mental health, mood stability, and cognitive function. A harmonious thyroid function is crucial for growth and development, particularly in children and adolescents.”

Extract from Selenium Benefits for Thyroid

The thyroid gland is surprisingly important – its health even more so. Poor thyroid health can result in many physical and mental health issues. Conversely, good thyroid health can give our lives the boost it needs for socialising, physical activity, fertility, mental acuity and cognitive abilities, metabolism, weight loss, heart health and many more.

Selenium Benefits for Weight Loss

Selenium’s benefits do not stop at the thyroid gland. The thyroid gland helps to control metabolism of food into energy – energy we need to perform our daily tasks and lifestyle. Selenium also plays a role in weight management for both men and women. While not a direct weight loss solution, selenium contributes to the process through its influence on metabolism, heart health and energy levels.

selenium benefits for weight loss - a healthy thyroid gland helps us to improve metabolism and to lose weight

Selenium benefits weight loss through its support in the creation of selenoproteins, which in turn improves the health and performance of the thyroid gland (which helps regulate metabolism through various processes) help support thyroid function. An optimal metabolic rate can enhance the body’s ability to burn calories efficiently, aiding in weight management for both men and women.

Furthermore, selenium is involved in the production of cellular energy. As a component of selenoproteins, it contributes to the efficient functioning of the mitochondria, the cellular powerhouse responsible for generating energy. An increase in energy levels can lead to better physical activity performance and motivation to engage in regular exercise, which is essential for weight loss and maintenance.

Selenium Benefits for Men

While Selenium plays a crucial role in various physiological functions within the human body, both men and women benefit from selenium. Men, in particular, can experience specific advantages related to reproductive health. Selenium is known to have a positive impact on testosterone and sperm health, making it a vital nutrient for male fertility.

Selenium benefits for men include weight loss aswell as improved reproductive health.

Selenium Benefits for Men : Increased testosterone levels, sperm health, hair growth and DNA integrity….

One of the primary benefits of selenium for men is its ability to enhance sperm quality. Research shows that selenium is an essential component of selenoproteins. Selenoproteins act as antioxidants, protecting sperm cells from oxidative damage caused by free radicals. Oxidative stress can impair sperm DNA integrity and motility, leading to reduced fertility. Adequate selenium intake can help mitigate this damage and maintain healthy sperm function.

Additionally, selenium has been associated with improved testosterone production. Testosterone is a key male sex hormone that influences sperm production and overall reproductive health. Studies have indicated that selenium supplementation can lead to increased testosterone levels, potentially enhancing fertility in men. [1][2][3]

As part of a healthy diet, selenium can boost weight loss which also improves male (and female) reproduction.

Selenium Benefits for Women

Selenium benefits for women are equally significant as they are for men. This essential trace mineral plays a crucial role in maintaining overall health and well-being in females. From supporting the immune system to promoting reproductive health, selenium offers a myriad of advantages specific to women.

One of the key selenium benefits for women is its role as an antioxidant. Selenium works alongside other antioxidants to combat oxidative stress and reduce cellular damage caused by free radicals. This can help prevent chronic diseases such as cardiovascular issues, cancer, and neurodegenerative conditions, supporting women’s long-term health. [6]

Selenium benefits for women extend to reproductive health as well. Adequate selenium levels have been linked to improved fertility and a healthier pregnancy. Research has shown that selenium can protect against certain pregnancy complications, such as pre-eclampsia, and contribute to better birth outcomes. [6]

Moreover, selenium plays a significant role in thyroid function, which is crucial for women’s hormonal health and metabolism. It aids in the production of thyroid hormones and supports the thyroid gland’s overall functioning, ensuring proper hormonal balance. [5]

The immune system also benefits from selenium, as it assists in the production of selenoproteins that regulate immune responses and help protect against infections and diseases.

Selenium Benefits : Fertility

As mentioned previously, selenium offers numerous benefits for both men and women, particularly concerning reproductive health and fertility [4]. Its role as a potent antioxidant contributes to protecting the body’s cells from oxidative stress and damage caused by free radicals, supporting overall well-being. However, its impact on fertility is especially noteworthy.

Selenium Benefits include increased fertility

Selenium Benefits : Fertility

Adequate selenium intake is particularly important for reproductive health as it is involved in the production of sperm and supports healthy fertility in both men [2] and women [3],[4].

Selenium can be sourced from : Pork, beef, turkey, chicken, fish, shellfish, and eggs. Certain beans and nuts, especially Brazil nuts, contain selenium.

For men, selenium benefits extend to improved sperm health. As a component of selenoproteins, selenium acts as an antioxidant that shields sperm cells from oxidative damage, ensuring better sperm quality, DNA integrity, and motility. Additionally, selenium has been associated with increased testosterone production, a hormone critical for sperm production and reproductive function. [2],[4]

Similarly, selenium benefits for women are significant, encompassing antioxidant protection, support for reproductive health, and a positive impact on the immune system and thyroid function. Adequate selenium levels have been linked to enhanced fertility and better pregnancy outcomes. Selenium’s role in thyroid function is particularly relevant, as a well-functioning thyroid gland is essential for hormonal balance and overall reproductive health in women.[

While selenium supplements are available, obtaining this essential mineral through a healthy diet is recommended. A balanced diet incorporating these selenium sources can ensure a steady intake of this essential mineral without the risk of excessive consumption, which could lead to selenium toxicity.

Research has shown that selenium intake through dietary sources is linked to better health outcomes. Studies have indicated that a diet rich in selenium can positively impact sperm health and increase fertility rates in men, as well as protect against certain pregnancy complications and promote better birth outcomes in women.

Selenium Benefits for the Heart

Selenium is an essential element for human health and has many health benefits, including protection against heart disease and other cardiovascular and
muscle disorders[10][12]. Here are some ways in which selenium benefits the heart:

  • Improves heart function: Selenium has been shown to improve heart function by increasing the activity of certain enzymes and reducing inflammation[13].
  • Lowers risk of heart disease: Studies have found that people with higher levels of selenium in their blood have a lower risk of heart disease[11]. This may be due to selenium’s ability to reduce inflammation and oxidative stress, as well as its role in regulating blood pressure and cholesterol levels[10].
  • Prevents blood clots: Selenium may help to prevent blood clots from forming in the arteries, which can lead to heart attacks and strokes[10].

Selenium reduces oxidative stress. Selenium has antioxidant properties that help to reduce oxidative stress in the body. Oxidative stress can damage cells and contribute to the development of heart disease[13]

selenium benefits include reduced heart disease risk

Protect Against Heart Disease. A high selenium diet can help you maintain heart health. Low levels of Selenium are associated with the increased risk of heart disease. In addition to this, selenium can reduce inflammation in your body – cellular inflammation is another cause of heart disease. Selenium can also increase the levels of glutathione peroxidase – a potent antioxidant. It’s important to note that while selenium can be beneficial for heart health, too much selenium can be harmful.

Selenium Benefits as an Antioxidant – The Antioxidant Properties of Selenium

In addition (and as part of the aforementioned benefits), selenium has antioxidant properties. Antioxidants are essential compounds which are found in foods. They are known for the crucial role they play in preventing cell damage which occurs as a result of free radicals and excess fat deposits causing excess growth and weakening the cell walls.

Free radicals are natural by-products of processes that occur on a daily basis in the body. Metabolism is just one example of these free radical generating processes within the body. Whilst they may have a bad reputation and need controlling, free radicals play an important role in our health. Some of the functions free radicals perform include providing some protection to the body from disease.

Selenium benefits us by reducing the oxidative stress caused by excess alcohol.
Excess Beer and Alcohol Cause Many Health Problems including Obesity, Heart Disease and Liver Disease

However, unhealthy habits we do on a daily basis such as smoking, drinking alcohol, eating charred food from a barbecue and stress can result in excess free radicals. Oxidative stress can occur as a result of this which causes damage to healthy cells in the body.

Studies have revealed a strong relationship between oxidative stress and chronic conditions such as heart disease, Alzheimers Disease, Cancer and premature aging and an increased stroke risk.

Antioxidants like selenium help reduce oxidative stress. Selenium achieves this by controlling the number of free radicals, protecting the cells from oxidative stress.

Seleniums’ Antioxidant Properties as a Guard Against Cancer

Reduce the Risk of Certain Cancers. As part of Selenium’s ability to guard against and reduce oxidative stress, Selenium has been shown to reduce the risk of certain cancers. This is attributed to the ability of Selenium to reduce DNA damage and oxidative stress, strengthen the immune system and destroy cancer cells. While there are supplements available to boost your intake of selenium, the best benefits are obtained through our natural dietary intake. We will discuss selenium rich foods an a separate post.

Selenium Benefits : Mental Health and Cognitive Function

Selenium plays an important role in many functions of the human body – including the brain. Research reveals definitive correlations between higher selenium intake and mental health.

selenium benefits - increased cognitive function

In one study conducted on elderly Americans, higher blood selenium concentration is associated with higher cognitive ability[7]. However, the study notes that the association between whole blood selenium concentration and cognitive function remains controversial.

Another study found that engagement in a choral intervention may attenuate cognitive decline for persons with dementia via a reduction of negative affect, relative to one’s personal average, which is linked to corresponding improvements in cognitive function[8].

Additionally, a study on older rural Chinese adults found that intergenerational financial transfers, perceived availability of future support, and pension income are associated with higher levels of cognitive function, while living with others, perceived availability of future support, medical insurance coverage, and pension income are associated with a slower risk of cognitive decline[9].

While scientists debate the specific benefits of selenium for the brain, it has also been noted through scientific research that a healthy diet rich in essential macro and micronutrients has a positive impact on brain health and cognitive ability. A healthy diet can prevent / reduce the onset of age related mental decline and mental health disorders. The ketogenic diet being just one example of how diet can influence mental health (the keto diet developed from studies of patients with mental health disorders).

Selenium Benefits : DNA Synthesis

Selenium plays a crucial role in various biological processes, including DNA synthesis. DNA synthesis is a fundamental cellular process required for growth, repair, and reproduction. Selenium’s benefits for DNA synthesis have been extensively studied, highlighting its role in maintaining genomic stability and cellular health.

Selenium serves as a cofactor for selenoproteins, a group of proteins that are essential for various cellular functions, including DNA synthesis and repair. These selenoproteins, such as thioredoxin reductases and glutathione peroxidases, play critical roles in protecting DNA from oxidative damage, a key factor in mutations and genomic instability. Additionally, selenium is involved in the regulation of cell cycle progression, further influencing DNA synthesis and cell division.

selenium benefits : DNA health

Furthermore, selenium’s impact on DNA synthesis extends to its interaction with other nutrients and antioxidants. It works in synergy with vitamins E and C (also antioxidants), enhancing their antioxidant effects and safeguarding DNA from damage induced by reactive oxygen species.

This collaborative action supports efficient DNA replication and repair mechanisms. Several studies have underscored selenium’s significance in preventing DNA damage and mutations, ultimately contributing to reduced cancer risk and overall cellular health. However, maintaining an optimal selenium balance is crucial, as both deficiency and excess can have adverse effects on DNA synthesis and cellular function

Selenium’s benefits for DNA synthesis are multifaceted, encompassing its role as a coworker for selenoproteins, its participation in antioxidant defense systems, and its influence on cell cycle regulation. These mechanisms collectively contribute to maintaining genomic stability and preventing DNA damage, highlighting the essential nature of selenium in cellular processes.

Summary: Selenium Benefits for Body

Selenium, an essential trace mineral, offers a multitude of benefits for the human body, impacting health, fertility, and weight loss. Its pivotal role in various bodily functions makes it a crucial component of overall well-being. As a cofactor for selenoproteins, selenium acts as a powerful antioxidant, neutralizing harmful free radicals and reducing the risk of chronic diseases such as cancer, cardiovascular diseases, and neurodegenerative disorders.

The mineral’s significance extends to thyroid function, where it aids in the synthesis and metabolism of thyroid hormones. This support ensures healthy metabolism, energy levels, and body temperature regulation. Selenium also bolsters the immune system by promoting cytokine production and enhancing white blood cell function, crucial for defending against infections.

For men, selenium positively influences testosterone levels and sperm health, essential for reproductive health. In women, selenium’s antioxidant properties contribute to overall well-being, including reproductive health, immune system support, and thyroid function.

In the context of weight loss, selenium indirectly aids the process by supporting metabolism and energy levels through its role in thyroid function and selenoprotein creation. Additionally, selenium contributes to cellular energy production and mitochondrial efficiency, encouraging physical activity and exercise engagement, vital for weight management.

Research highlights selenium’s role in DNA synthesis and repair, safeguarding DNA from oxidative damage. By collaborating with antioxidants like vitamins E and C, selenium ensures efficient replication and repair mechanisms, reducing the risk of mutations and promoting cellular health.

However, maintaining a balance is crucial, as both selenium deficiency and excess can have adverse effects. Incorporating selenium-rich foods like pork, beef, turkey, chicken, fish, shellfish, eggs, beans, and nuts into a balanced diet is recommended for reaping its full benefits.

In conclusion, selenium’s diverse benefits for health, fertility, and weight loss underscore its essential role in maintaining cellular and metabolic well-being. Its contributions to antioxidant defense, DNA synthesis, and hormone regulation make selenium a valuable micronutrient in promoting overall health and vitality.

For more information on the benefits of selenium, read Selenium Benefits for Thyroid which goes into deeper insights into how selenium can improve your thyroid health which, in turn, improves many other physiological functions and processes with your body including weight loss.

Related Selenium Content….

sources of selenium

Sources of Selenium

Selenium is a powerful mineral that plays a crucial role in maintaining your overall health. Selenium rich foods should be one of your main goals to providing a healthy, balanced diet.

Selenium is available in many food sources including poultry, seafood, cattle, dairy products and certain vegetarian (plant based) sources.

Chick Out these Top 20 Sources of Selenium.

Selenium benefits for thyroid

Selenium Benefits for Thyroid

“From energizing your body to supporting your immune system, selenium sets the stage for a vibrant life. It’s not just about feeling better – selenium-fueled thyroid health could be your secret weapon for effective weight management and a healthier you.“

Selenium Plays many roles in the human body – Just 1 of these roles is in supporting a healthy thyroid gland. Learn more about the benefits of selenium for the thyroid gland.

References and Citations

[1] Rayman, M. P. (2012). Selenium and human health. The Lancet, 379(9822), 1256-1268

[2] The association of semen quality in infertile men with urinary concentrations of seven trace elements: a cross-sectional study. BJU International, 109(4), 592-601. Safarinejad, M. R., Safarinejad, S., & Shafiei, N. (2012).

[3] Selenium-vitamin E supplementation in infertile men: effects on semen parameters and pregnancy rate. International Journal of General Medicine, 4, 99-104. Ghasemi, A., Zahediasl, S., & Hosseini, R. (2011).

[4] Rayman, M. P. (2012). Selenium and human health. The Lancet, 379(9822), 1256-1268.

[5] Nat Library of Medicine: Low Population Selenium Status is Associated with Increased Prevalence of Thyroid Disease. Wu, Q., Rayman, M. P., Lv, H., Schomburg, L., Cui, B., Gao, C., … & Zhang, Z. (2015). The Journal of Clinical Endocrinology & Metabolism, 100(11), 4037-4047.

[6] The influence of selenium supplementation on postpartum thyroid status in pregnant women with thyroid peroxidase autoantibodies. The Journal of Clinical Endocrinology & Metabolism, 92(4), 1263-1268. Negro, R., Greco, G., Mangieri, T., Pezzarossa, A., Dazzi, D., & Hassan, H. (2007).

[7] A cross-sectional study of blood selenium concentration and cognitive function in elderly Americans

[8] Exploring the impact of community-based choral participation on cognitive function and well-being for persons with dementia: evidence from the Voices in Motion project

[9] Cognitive function and cognitive decline among older rural Chinese adults: the roles of social support, pension benefits, and medical insurance

[10] National Library of Medicine: How selenium has altered our understanding of the genetic code.

[11] National Library of Medicine : Historical Roles of Selenium and Selenoproteins in Health and Development: The Good, the Bad and the Ugly

[12] National Library of Medicine : Selenoproteins: the key factor in selenium essentiality

[13] Semantic Scholar : Biofortification of Fruit and Vegetables with Selenium