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But it is still one of 16 essential minerals our bodies need to function.
Heres what you should probably know about eating selenium, according to Middleberg.
What is selenium?
registered dietitian and founder of Middleberg Nutrition
First, the basics.
Selenium is an essential trace mineral necessary for everyday health.
It is a powerful antioxidant that affects many functions in the body, says Middleberg.
What are the key selenium benefits?
There are five major things that selenium helps with, says Middleberg.
Selenium helps other antioxidants do their job.
And as a result, more anti-inflammatory benefits.
Selenium canhelp improve your thyroid and hormone functionbecause it helps your body metabolize thyroid hormones.
It can be especially important in helping those with Hashimotos, Middleberg says.
registered dietitian and founder of Middleberg Nutrition
Consequently, seleniumcan benefityour digestion and overall mood.
It may help with fertility.
Selenium is also important for the reproductive health of both men and women.
Low levels are especially associated with a decrease in male fertility, she says.
Selenium can help support your immune system.
Selenium is important in glutathione production, which helps the body produce more antioxidants and facilitates cell growth.
It may have aprotective effect against cancer.
This is inked to seleniums aforementioned ability to help antioxidants work in the body.
How much selenium do I need?
The RDA is 55 micrograms for both men and women.
Middleberg notes that pregnant or breastfeeding women may need a bit more than the RDA for selenium.
Just one to two nuts per day can help you reach your selenium needs, says Middleberg.
Thats because Brazil nuts have abundant (read: bonkers) amounts of seleniumaround 68-91 micrograms per nut.
Indeed, a single serving of salmon gets you over your selenium goals with 60 micrograms of the mineral.
Turkey and chicken
If youre in search of selenium, poultry will help get you there.
Just one more excuse toincorporate eggs into recipeswhenever youre able.
If you prefer barley, go for itit contains around 14 micrograms of selenium per cup.
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