Selenium, an essential trace mineral found in various foods, plays a crucial role in supporting thyroid function, enhancing immune health, and reducing inflammation. According to the NHS guidelines, women over 19 should consume 60 micrograms daily, while men require 75 micrograms. Nutritional experts Farzanah Nasser and Eve Kalinik provide insights into selenium's benefits, dietary sources, and signs of deficiency. They emphasize that maintaining optimal selenium levels through a balanced diet rich in nuts, fish, and other nutritious foods is vital for overall health.

Both Nasser and Kalinik highlight the importance of selenium in metabolic support, immune enhancement, and cardiovascular health. This mineral aids in converting inactive thyroid hormone T4 into its active form, T3, which is essential for proper thyroid function. Moreover, selenium shields the thyroid gland from oxidative stress and damage, thereby reducing thyroid antibodies. The ability of selenium to combat free radical damage and boost white blood cell count makes it indispensable for fighting infections and promoting general wellbeing.

Selenium deficiency can have severe consequences on health, leading to weakened immunity, cognitive decline, muscle weakness, infertility, and thyroid dysfunction. In extreme cases, it may increase the risk of chronic diseases and heart conditions. One notable condition associated with low selenium levels is Kashin-Beck disease, characterized by bone and joint disorders, particularly prevalent in certain regions of East Asia. Symptoms include cartilage damage and stunted growth, resulting in significant mobility issues. Additionally, selenium contributes to the production of selenoproteins, which are vital for maintaining healthy hair and nails.

While selenium is essential, excessive intake can lead to adverse effects such as nausea, facial flushing, and dizziness. Therefore, obtaining selenium through natural food sources like Brazil nuts, wild-caught salmon, eggs, sunflower seeds, mushrooms, grass-fed meats, shellfish, and whole grains is preferable to supplements. If you suspect a deficiency, consulting a medical professional is crucial. They can guide you safely through supplementation plans and monitor your selenium levels over time to ensure optimal health without risking overdose.

Ultimately, understanding the role of selenium in our bodies and ensuring adequate intake through a well-balanced diet can significantly enhance overall health and prevent potential deficiencies. By incorporating selenium-rich foods into daily meals, individuals can support their immune system, thyroid function, and general wellbeing effectively.