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Selenium
Selenium
Selenium is an essential mineral for the synthesis of thyroid hormones by the thyroid gland as well as the conversion of the thyroid hormone T4 into the more active hormone T3 by specific enzymes called iodothyronine deiodinases. Selenium also helps protect the body from damage by acting as an antioxidant. It supports healthy blood pressure levels and helps maintain a strong immune system.
This page gives a brief overview of how much selenium a healthy person needs to consume daily in their diet and from which food sources.
How much selenium do we need?
How much selenium do we need?
Foods containing selenium
Foods high in selenium
Foods high in selenium
To help meet your selenium needs, include selenium-rich foods such as nuts and seeds, mushrooms, eggs, fish, and grain-based foods like muesli and pasta in your regular diet.
How much selenium do we need?
How much selenium do we need?
Most people can get enough selenium by eating a balanced diet that includes the foods listed on this page. Just one Brazil nut can provide your daily selenium requirement. However, eating more than 2–3 Brazil nuts each day on a regular basis is not recommended, as too much selenium can be harmful.
Selenium toxicity
Selenium toxicity
Like other trace minerals, selenium should be consumed in the right amounts. Excess selenium may be harmful to your health, so selenium supplements should only be taken if recommended by your doctor. Symptoms of toxicity are a garlicky odour in the breath, fatigue, gastrointestinal disturbances, transverse lines on the nails, alopecia and peripheral neuropathy.
Reference:
Nutrient Reference Values for Australia and New Zealand – Selenium (National Health and Medical Research Council and Ministry of Health, 2014)
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