Selenium

Selenium is an important mineral and antioxidant that plays a role in proper thyroid function. Studies have found a possible link between cancer and selenium deficiency as well as a higher risk of developing type II diabetes. Some studies suggest that selenium may help protect against mercury poisoning and reduce the risk of joint inflammation.

Selenium Food Sources

Selenium is tricky to add to green smoothies in appreciable amounts. Instead, try to incorporate the following foods in your diet:

– Brazil nuts (Just one nut a day can provide adequate amounts of selenium for most people provided the nuts were grown in selenium-rich soils.)
– Nuts
– Sunflower seeds
– Crimini, Shiitake and some Portobello mushrooms
– Brown rice
– Fortified foods (breakfast cereals and bars)

Selenium Deficiency

Selenium deficiency is rare in healthy people with a good diet. It can occur in those with compromised intestinal function or the elderly. Symptoms of deficiency include muscle pain and weakness, hair and skin discoloration and whitening of the fingernail beds.

A deficiency in iron and copper also increases the risk of deficiency in selenium.

The amount of selenium in food is dependent on the amount of selenium in the soil where that food is grown. Selenium deficient soil has been identified in parts of Africa, Russia, New Zealand, China, and in parts of the USA (Midwest, New England, along the Atlantic coast into the Southeast as well as parts of the Pacific northwest south into California).

Selenium Toxicity

Selenium toxicity is known to occur when taken in excess though supplements. It is unlikely to occur from food sources.

The Effects of Cooking On Selenium

Up to half of the selenium in foods can be cooked out when boiled. Most of the selenium is lost when whole grains are processed into flour.

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Tags: nutrients, selenium