Selenium is a micromineral (also referred to as a trace element) best known for its role in protecting cells and body chemicals against oxidation. Overly reactive oxygen-containing molecules can damage cells and those around them, causing oxidative stress. Selenium is significant in the prevention of oxidative stress together with nutrients such as vitamin E, vitamin C, and niacin. Only very small amounts of selenium are needed to aid enzymes to fight against free radicals, by reducing oxidized compounds in the body to products that can be easily metabolized.

Selenium also plays a role in activating and maintaining the thyroid gland to produce thyroid hormones, hormones crucial in regulating the body’s metabolic rate. Additionally, there are encouraging studies that points to the role of selenium as an inhibitory factor in the development of some forms of cancer by repairing damaged cells and getting rid of abnormal ones.

The most common cause of selenium deficiency in the diet is consumption of foods grown on selenium-deficient soils. In some parts of the world such as Africa and China, deficiency is common due to crops grown on selenium-deficient soils. In the United States and Canada, soils used for growing crops are rich in selenium, making selenium deficiency rare in these countries.

Deficiency in selenium can pave the way for heart diseases such as loss of heart tissue and presence of heart arrhythmias. The joints can also be affected as a result of selenium deficiency. A disease called Kashen-Beck’s, which is characterized by the weakening of joint tissues, is primarily caused by selenium deficiency. Other deficiency symptoms include weakness of the muscles and whitening of fingernail beds.

A regular diet that consists mostly of unprocessed foods makes selenium deficiency nearly impossible. Selenium is widespread in meats and fish, and vegetables grown on soils with plenty of selenium. Excellent sources are tuna, salmon, cod, shrimp, calf’s liver, mushrooms, eggs, lamb, turkey and Brazil nuts.

It is rare to experience selenium toxicity from foods rich in selenium. Toxicity is highly possible when taken from supplements in excess and over a long period of time. Some symptoms of selenium toxicity are hair loss, diarrhea, nerve abnormalities, skin lesions, vomiting, and fingernail loss.

The recommended daily value for selenium is 55 micrograms/day for males and females 14 years and over, 20 micrograms/day for children 1-3 years, 30 micrograms for children 4-8 years, and 40 micrograms/day for children 9-13 years. The recommended intake for pregnant women is 60 micrograms/day and 70 micrograms/day for lactating mothers.

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