selenium foods sources

Evidence Based

Introduction

Selenium is an important trace mineral which means the human body needs it in small quantities. [1]

This nutrient has antioxidant properties and is involved in defence against oxidative stress. [2]

It exists in 2 forms, inorganic and organic and both can be good dietary sources. [1]

However, the amount of selenium in plant based-foods can vary widely depending on the selenium content of the soil in which it is grown.

Also, men usually tend to have higher selenium levels usually than women. [1]

  • Selenium components are quite efficiently absorbed by humans and the absorption rate is higher than 80%. [3]
  • The bioavailability of selenium might vary significantly for different food groups though and bioavailability from fortified foods and supplements is lower than naturally occurring dietary forms of selenium. [2,3]
  • Most of the selenium is stored in skeletal muscles, approximately 28% to 46%, followed by the muscles (30%), liver (30%), blood plasma (10%), and kidneys (15%). [1,3]
  • Blood and urine concentrations reflect selenium intake, however, longer-term intakes can be monitored by the hair and nail selenium content. [1]
  • Selenium is mainly excreted through urine. [2]
  • Breath can contain volatile metabolites when a large amount of selenium is being excreted. [2]

Body Functions

Critical role in reproduction [1]

Thyroid hormone metabolism [1]

Prevents infection [1]

Protects from oxidative damage [1]

DNA synthesis [1]

Ritical roles in reproduction [1]
Thyroid Hormone Metabolism [1]
Prevents Infection [1]
Protects from Oxidative Damage [1]
DNA Synthesis [1]

Recommended Daily Intake

how much selenium is recommended daily
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Deficiency Symptoms

Keshan disease [1]

Male infertility [1]

Nausea [5]

Vomiting [5]
Headaches [5]

Altered mental state [5]

Confusion [5]
Iethargy [5]
Muscle weakness [6]
Keshan Disease [1]
Male Infertility [1]

Nausea [5]

Vomiting [5]
Headaches [5]
Altered Mental State [5]
Confusion [5]
Lethargy [5]
Muscle weakness [6]

Selenium Food Sources

foods high in selenium vegan
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Excessive Intake/ Toxicity Side Effects

Hair Loss [1,2]

Nail brittleness [1,2]

Skin rashes [1,2]

Stomach upset [5]

Metallic taste in mouth [1,6]

Garlic like breath odour [1,6]

Hair Loss [1,2]
Nail Brittleness [1,2]
Skin Rashes [1,2]
Stomach Upset [5]
Metallic Taste in Mouth [1,6]
Garlic Like Breath Odour [1,6]

Groups At Risk of Selenium Deficiency

Population in selenium deficient regions

The population in certain parts of China, Europe and Russia may be at risk of selenium deficiency due to low selenium soil content. [1,5]

Individuals who eat a vegetarian or vegan diet might be at risk for selenium deficiency. [1]

HIV Patients

Selenium levels are quite low in HIV patients due to inadequate intakes, malabsorption and excessive losses due to diarrhea. [5]

Individuals undergoing kidney dialysis

Hemodialysis removes some selenium from the blood and hence individuals undergoing long-term hemodialysis have lower selenium levels than healthy people. [1,5]

These people are also at risk of low selenium intake due to anorexia resulting from uremia and dietary restrictions. [5]

Selenium Interaction With Other Nutrients

  • Iodine – Selenium deficiency could exacerbate iodine deficiency, potentially increasing the risk of cretinism in infants. [1]
  • Vitamin C & Vitamin E – Selenium acts in synergy with the antioxidant vitamins, vitamin C and vitamin E, by regenerating them from their oxidised forms and promoting maximal antioxidant protection. [6]

Nutrient Profiles For Food Groups

Fruits ( i )

Frruits – 0.25 mcg

Legumes ( i )

Flour – 13.70 mcg
Raw – 4.79 mcg
Canned – 2.35 mcg
Cooked – 2.50 mcg
Dry 0 mcg

Nuts & Seeds ( i )

Nuts – 34.18 mcg
Seeds – 29.04 mcg

Veggies ( i )

Veggies – 2.27 mcg

Cereal grains & Flour ( i )

Flour – 18.23 mcg
Raw grains – 19.66 mcg
Cooked – 6.55 mcg

Oils ( i )

Industrial oil (hydrogentated) – 0 mcg
Cooking oils – 0 mcg
Other edible oils – 0 mcg

what do these number mean?

References

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