Selenium helps the immune system work properly, as well as in reproduction. It also helps prevent damage to cells and tissues.

Good sources of selenium include:

  • brazil nuts
  • fish
  • meat
  • eggs

Protein foods from animals are generally good sources of selenium. Seafood, organ meats, and Brazil nuts are the foods highest in selenium although Americans obtain most of their selenium from everyday staples, like bread, cereals, poultry, red meat, and eggs.

How much selenium do I need?

The amount of selenium you need is:

  • 75μg a day for men (19 to 64 years)
  • 60μg a day for women (19 to 64 years)

If you eat meat, fish, or nuts, you should be able to get all the selenium you need from your daily diet.

What happens if I take too much selenium?

Too much selenium causes selenosis, a condition that, in its mildest form, can lead to the loss of hair and nails.

Important Tips

You should be able to get all the selenium you need by eating a varied and balanced diet that includes meat, fish, or nuts.

If you take selenium supplements, it’s important not to take too much as this could be harmful.

Taking 350μg or less a day of selenium supplements is unlikely to cause any harm.

Related posts