It is a vital component of many of the body’s enzymes and proteins called selenoproteins, which help to make DNA and protect against cell damage and infections. Selenoproteins are also needed for reproduction and thyroid hormones.
Symptoms of selenium deficiency can include muscle weakness and fatigue. Low selenium status is also associated with an increased risk of poor immune function and cognitive decline.
Selenium is naturally found in the soil but levels vary, hence the selenium content of plant foods varies accordingly. It also can be influenced by the climate and farming practices.
Some great sources of plant-based friendly foods that contain selenium include: Brazil nuts, beans, lentils, wholegrains, and brown rice. Fortified foods are another option, where the mineral is included in wholewheat bread and pasta as well as cereals.
Other good sources of selenium are fish, organ meats such as liver, eggs, and dairy products. Because fish are often exposed to industrial pollution (including mercury), it may be better to choose fish that contain higher levels of selenium, such as sardines.
Selenium can be found across a selection of multivitamins or as standalone food supplements. Women need 60 micrograms a day (+10-20 when pregnant or breastfeeding) and men need 75 micrograms per day.
Food sources of selenium
