But studies do underscore that the essential mineral selenium is able to enhance the immune response and that selenium deficiency may slow immune cell response Hoffmann, Selenium supplementation also increases white blood cell count and may also enhance the function of T-cells, a specific type of white blood cell Hawkes, We already mentioned the antioxidant properties of selenium. Acting as an antioxidant, this trace mineral can balance out free radicals in the body and prevent them from causing the cellular damage associated with oxidative stress.
But external sources can also produce free radicals, such as pollution and cigarette smoke. One study found that adults given a mixture of antioxidants that included selenium had better scores at the end of the research in episodic memory, executive functioning, and verbal memory—though improvement in the last skill was only seen if the participant was a nonsmoker or had low baseline levels of vitamin C Kesse-Guyot, But even in cases involving neurological conditions, selenium may help.
Another study gave participants who already had mild cognitive impairment one Brazil nut a day the most potent dietary source of this mineral for six months to boost their blood selenium. Compared to the control group, those given Brazil nuts scores better at the end of the trial in verbal fluency and constructional praxis, the concept of fitting together different pieces to form a uniform whole that humans use across many different activities Cardoso, Finally, we get to the thyroid gland and, by extension, your metabolism.
This small but powerful part of your body has the highest concentration of selenium of all of your tissue Ventura, And the thyroid does more than regulate your metabolism through the release of thyroid hormone. This butterfly-shaped gland at the front of your neck also helps with proper growth. But low selenium has been connected with thyroid disease, an epidemiological study found Wu, But increased selenium intake may benefit people with either form of thyroid disease.
Another found that the two highest consumption rates of dietary selenium were associated with a lower risk of developing subclinical hypothyroidism, a condition in which the thyroid is underactive but not to a degree at which healthcare providers prescribe thyroid hormone replacement Andrade, But while selenium may help those with thyroid disease, supplementation should be an addition, not a substitute for medical treatment.
Selenium has proven capable of lowering DNA damage and oxidative stress, both of which are linked to cancer risk Rayman, Perhaps the most hopeful is a study published in The researchers found that higher blood selenium levels were associated with lower rates of several types of cancer, including lung cancer, breast cancer, and prostate cancer. Unfortunately, even this study did not find an association between selenium and skin cancer, bladder cancer, or colorectal cancer risk Cai, Allergic asthma, the most common type of this condition, is at its core a chronic inflammatory disorder Murdoch, The anti-inflammatory effects of selenium mean this mineral may help lessen the symptoms of asthma.
Supplementing with this mineral seems more effective in conditions where blood selenium was low Norton, Asthmatics have been found to have low selenium levels. People can safely take up to milligrams per day, says Samuels, but anything more than that can be harmful. Consuming too much selenium is linked with a number of health consequences, she says, including nausea, vomiting, abdominal pain, dermatitis, nail changes, fatigue, irritability, alopecia, impaired endocrine function, neurotoxicity, and weight loss.
And if you suffer from an autoimmune disease, be careful. Another thing to be wary of? Adverse effects on male fertility.
A separate selenium supplement probably isn't necessary for most people, unless their doctor recommends it. Which is great, because I have so many vitamins already in my lineup as it is. While we're on the subject of supplements, here's the lowdown on why omega-3s are so freaking great for your bod. And here's what you should know before getting crazy with medicinal mushrooms and herbs. Your official excuse to add "OOD" ahem, out of doors to your cal. Become an Insider.
Oxidative stress and inflammation have been linked to atherosclerosis, or the buildup of plaque in arteries. Atherosclerosis can lead to dangerous health problems like strokes, heart attacks, and heart disease Incorporating selenium-rich foods into your diet is a great way to keep levels of oxidative stress and inflammation to a minimum. Thus, finding ways to prevent this degenerative disease is imperative.
One small study found that supplementing with one selenium-rich Brazil nut per day improved verbal fluency and other mental functions in patients with mild cognitive impairment Selenium is important for the proper functioning of your thyroid gland.
In fact, thyroid tissue contains a higher amount of selenium than any other organ in the human body This powerful mineral helps protect the thyroid against oxidative damage and plays an essential role in the production of thyroid hormones. A healthy thyroid gland is important, as it regulates your metabolism and controls growth and development An observational study including over 6, people found that low serum levels of selenium were associated with an increased risk of autoimmune thyroiditis and hypothyroidism One review concluded that taking selenium supplements daily for three months resulted in lower thyroid antibodies.
Your immune system keeps your body healthy by identifying and fighting off potential threats. These include bacteria, viruses, and parasites. Selenium plays an important role in the health of your immune system.
This antioxidant helps lower oxidative stress in your body, which reduces inflammation and enhances immunity. Studies have demonstrated that increased blood levels of selenium are associated with enhanced immune response. On the other hand, deficiency has been shown to harm immune cell function and may lead to a slower immune response Studies have also associated deficiency with an increased risk of death and disease progression in people with HIV, while supplements have been shown to lead to fewer hospitalizations and an improvement in symptoms for these patients Additionally, selenium supplements may help strengthen the immune system in people with influenza, tuberculosis, and hepatitis C These airways become inflamed and begin to narrow, causing symptoms like wheezing, shortness of breath, chest tightness, and coughing Asthma has been associated with increased levels of oxidative stress and inflammation in the body In fact, one study showed that asthmatic patients with higher levels of blood selenium had better lung function than those with lower levels For example, one study found that giving people with asthma mcg of selenium per day reduced their use of the corticosteroid medications used to control their symptoms The following foods are great sources 33 , 34 :.
The amount of selenium in plant-based foods varies depending on the selenium content of the soil in which they were grown. For example, one study showed that the selenium concentration in Brazil nuts varied widely by region. Although selenium is necessary for good health, getting too much can be dangerous.
In fact, consuming high doses of selenium can be toxic and even fatal.
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