Selenium is a trace mineral that the body needs in small amounts. It works in conjunction with proteins as an antioxidant that helps keep the immune system functioning properly and regulates thyroid function. Getting enough selenium through your diet may also reduce the risk of certain health conditions.
Dr. Cynthia El Hajj, an expert in nutrition and food science, shares the following insights into selenium’s benefits for women:
Selenium for Immune System Support
Dr. El Hajj explains that “selenium is a mineral found in soil. While it’s present in certain body tissues—especially skeletal muscle—it cannot be produced by the body and must be obtained through diet.” Foods such as grains, nuts, sunflower seeds, and seafood are good sources. The selenium content in these foods depends on the levels of selenium in the soil and water where they're grown or sourced.
The primary reason for taking selenium supplements is to treat deficiencies, especially in people with conditions like AIDS or Crohn’s disease. Selenium is also known for its antioxidant properties that protect cells from damage and may help manage or prevent conditions like asthma, arthritis, infertility, and even prostate and colon cancer.
Eating selenium-rich foods is the first step in correcting a deficiency. If this isn’t possible, selenium supplements can be used. Selenium is also beneficial in reducing the risk of thyroid inflammation. For example, consuming selenium-enriched broccoli may help lower the risk of colon and pancreatic cancers. In older adults, selenium supplements may enhance the conversion of thyroid hormones into their active form.
Scientific studies have shown a link between low selenium levels and miscarriage. One study compared blood samples of women who miscarried to those who carried to term. While a slight drop in selenium is normal during the first trimester, women who miscarried had a significant decline, which was directly linked to miscarriage risk.
Selenium also helps the body absorb vitamin E and supports skin health by aiding in the absorption of vitamin A. It can naturally lighten the skin, which is why it’s used in skin-whitening creams. Dermatologists may prescribe selenium supplements to treat skin issues and promote brightness. While selenium is safe for both skin and body, it’s always best to consult a doctor before taking any supplements.
Selenium and Cancer Risk Reduction
Dr. El Hajj continues: “Selenium is a vital mineral involved in many bodily functions, including cognition, immunity, and fertility in both men and women. It helps with thyroid hormone metabolism, DNA synthesis, and protects against oxidative stress and infections.”
Selenium levels in food depend on the concentration of selenium in the soil and water during farming. As an essential mineral, it must be obtained through diet. Although the body requires only small amounts, it plays a critical role in major biological processes, especially antioxidant activity.
Antioxidants are compounds in food that prevent cell damage caused by free radicals—byproducts of metabolism that are associated with chronic diseases such as heart disease, Alzheimer’s, cancer, early aging, and strokes. Selenium helps reduce oxidative stress and neutralizes free radicals, offering protection against certain cancers.
Selenium may also protect against cognitive decline, particularly Alzheimer’s disease, which affects memory, thinking, and behavior. Oxidative stress is believed to be involved in the development of neurodegenerative diseases like Parkinson’s, multiple sclerosis, and Alzheimer’s. Studies have shown that people with Alzheimer’s have low blood selenium levels. A Mediterranean diet rich in high-selenium foods like seafood and nuts has been associated with a reduced risk of Alzheimer’s.
Selenium also boosts immune system health by reducing inflammation and oxidative stress. Research has shown that higher selenium levels in the blood correlate with stronger immune responses. Conversely, a deficiency can impair immune cell function and weaken the immune system.
Whole foods are the best sources of selenium, especially when handled and prepared properly to preserve their selenium content. Avoiding high-heat cooking helps maintain selenium levels. Brazil nuts are particularly rich, with just one nut providing more than 100% of the daily selenium requirement—about 68 to 91 micrograms.
Top Food Sources of Selenium
Animal Sources:
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Fish and seafood: Tuna, salmon, cod, shellfish, mussels, and shrimp are excellent sources.
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Meats: Liver—especially veal liver—is rich in selenium, along with other meats like chicken and turkey.
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Eggs: Eggs, particularly from free-range chickens fed a selenium-rich diet, are a good source.
Plant Sources:
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Brazil nuts: Exceptionally high in selenium—just one nut meets daily needs.
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Mushrooms: Some types, like button mushrooms, contain selenium.
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Legumes: Cooked chickpeas and lentils offer good selenium content.
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Whole grains: Whole wheat bread and oatmeal are rich in selenium, especially when grown in selenium-rich soil.
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Vegetables: Tomatoes, broccoli, and onions contain small amounts.
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Brewer’s yeast: Available in powder or capsule form, also provides selenium, along with B vitamins and zinc.
Note: The selenium content in plant foods can vary greatly depending on the selenium levels in the soil where they were grown.
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