Foods high in Selenium

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Rich Food Sources of Selenium       Selenium is a mineral that, although only needed in small amounts, is said to protect the body against some of the major diseases.   Selenium teams with vitamin E to protect cells from damage, thus slowing down the aging process, helping the body resist infection, and protecting the body against toxic materials such as cigarette smoke. On its own, selenium helps to maintain healthy eyes, skin and hair, and acts as an anti-inflammatory agent to combat conditions such as arthritis.     The RNI* for selenium is thought to be between 50 & 80ug per day, and this is only a rough guide for an average adult in the UK. (not including pregnant or lactating women). It has also been stated that a maximum daily level should not exceed more than 200ug per day!  Consult your doctor before increasing intake of minerals, or changing your diet in any way!   A List of Rich Sources of Selenium       Selenium Rich Foods List ug (units) Portion Brazil Nuts up to 1500 100 Wheat germ up to 300 100 Brewers Yeast up to 260 100 Kidneys 250 100 Liver 150 100 Tuna 90 100 Other oily fish 25-60 100 Shellfish 20-40 100 Sunflower seeds 45 100 Lentils 30 100 Cashew Nuts 30 100 What if you're not getting the mineral selenium from rich foods? According to research, there is a greater risk of heart disease and cancer (specifically breast and skin cancers) if you are deficient in selenium. Deficiency may also lead to a lowering of resistance against disease, infertility in men, faster ageing and possibly, dandruff. Who Needs selenium? A proportion of arthritis and rheumatism sufferers have had relief from their symptoms on taking the mineral with vitamin E. People with circulatory problems have also benefited. Women who are at high risk of breast cancer should try selenium with vitamin E as a preventative measure. Although, you should seek advice from your own doctor before attempting to take supplements of extra minerals!! Do not take more than the prescribed amount of selenium as large doses will cause unpleasant problems such as loss of skin pigmentation, hair loss, decay and cavities in the teeth and fatique!   RNI* = REFERENCE NUTRIENT INTAKE - a UK dietary reference value! It means an amount of a nutrient that is enough for almost every individual, even someone who has high needs for the nutrient. This level of intake is, therefore, considerably higher than most people need. If individuals are consuming the RNI of a nutrient, they are most unlikely to be deficient in that nutrient. For more information on UK dietary reference values follow the next link: http://www.nutrition.org.uk/upload/DRVs.pdf

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