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7 Science-Based Health Benefits of Selenium

Though you may have never heard of selenium, this amazing nutrient is vital to your health.

Selenium is an essential mineral, meaning it must be obtained through your diet.

It’s only needed in small amounts but plays a major role in important processes in your body, including your metabolism and thyroid function.

This article outlines 7 health benefits of selenium, all backed by science.

1. Acts as a powerful antioxidant

Antioxidants are compounds in foods that prevent cell damage caused by free radicals.

Free radicals are normal byproducts of processes like metabolism that are formed in your body daily.

They often get a bad rap, but free radicals are essential for your health. They perform important functions, including protecting your body from disease.

However, things like smoking, alcohol use, and stress can cause an excess of free radicals. This leads to oxidative stress, which damages healthy cells ().

Oxidative stress has been linked to chronic conditions like heart disease, Alzheimer’s, and cancer, as well as premature aging and the risk of stroke (, , 4, , ).

Antioxidants like selenium help reduce oxidative stress by keeping free radical numbers in check ().

They work by neutralizing excess free radicals and protecting cells from damage caused by oxidative stress.

Summary Selenium is a powerful antioxidant that fights oxidative stress and helps defend your body from chronic conditions, such as heart disease and cancer.

2. May reduce your risk of certain cancers

In addition to decreasing oxidative stress, selenium may help lower the risk of certain cancers.

This has been attributed to selenium’s ability to reduce DNA damage and oxidative stress, boost your immune system, and destroy cancer cells ().

A review of 69 studies that included over 350,000 people found that having a high blood level of selenium was associated with a lower risk of certain types of cancer, including breast, lung, colon, and prostate cancers ().

It’s important to note that this effect was only associated with selenium obtained through foods, not supplements.

However, some research suggests that supplementing with selenium may reduce side effects in people undergoing radiation therapy.

For example, one study found that oral selenium supplements improved overall quality of life and reduced radiation-induced diarrhea in women with cervical and uterine cancer ().

Summary Higher blood levels of selenium may protect against certain cancers, while supplementing with selenium may help improve quality of life in people undergoing radiation therapy.

3. May protect against heart disease

A diet rich in selenium may help keep your heart healthy, as low selenium levels have been linked to an increased risk of heart disease.

In an analysis of 25 observational studies, a 50% increase in blood selenium levels was associated with a 24% reduction in the risk of heart disease ().

Selenium may also lower markers of inflammation in your body⁠ — one of the main risk factors for heart disease.

For example, a review of 16 controlled studies including over 433,000 people with heart disease showed that taking selenium supplements decreased levels of the inflammatory marker C-reactive protein (CRP).

Additionally, it increased levels of glutathione peroxidase, a powerful antioxidant ().

This indicates that selenium may help lower heart disease risk by reducing inflammation and oxidative stress in your body. Oxidative stress and inflammation have been linked to atherosclerosis, or the buildup of plaque in arteries.

Atherosclerosis can lead to dangerous health problems like strokes, heart attacks, and heart disease ().

Incorporating selenium-rich foods into your diet is a great way to keep levels of oxidative stress and inflammation to a minimum.

Summary Selenium may help keep your heart healthy by keeping oxidative stress in check and reducing your risk of heart disease.

4. Helps prevent mental decline

Alzheimer’s disease is a devastating condition that causes memory loss and negatively affects thinking and behavior. It’s the sixth-leading cause of death in the United States.

The number of people with Alzheimer’s disease is growing. Thus, finding ways to prevent this degenerative disease is imperative.

Oxidative stress is believed to be involved in both the onset and progression of neurological diseases like Parkinson’s, multiple sclerosis, and Alzheimer’s ().

Several studies have shown that patients with Alzheimer’s disease have lower blood levels of selenium (, 16).

Additionally, some studies have found that antioxidants in both foods and supplements may improve memory in patients with Alzheimer’s ().

One small study found that supplementing with one selenium-rich Brazil nut per day improved verbal fluency and other mental functions in patients with mild cognitive impairment (18).

What’s more, the Mediterranean diet, which is rich in high-selenium foods like seafood and nuts, has been associated with a lower risk of developing Alzheimer’s disease (, 20).

Summary A diet rich in selenium may help prevent mental decline and improve memory loss in people with Alzheimer’s disease.

5. Is important for thyroid health

Selenium is important for the proper functioning of your thyroid gland. In fact, thyroid tissue contains a higher amount of selenium than any other organ in the human body ().

This powerful mineral helps protect the thyroid against oxidative damage and plays an essential role in the production of thyroid hormones.

A healthy thyroid gland is important, as it regulates your metabolism and controls growth and development ().

Selenium deficiency has been associated with thyroid conditions like Hashimoto’s thyroiditis, a type of hypothyroidism in which the immune system attacks the thyroid gland.

An observational study including over 6,000 people found that low serum levels of selenium were associated with an increased risk of autoimmune thyroiditis and hypothyroidism (23).

Additionally, some studies have shown that selenium supplements may benefit people with Hashimoto’s disease.

One review concluded that taking selenium supplements daily for three months resulted in lower thyroid antibodies. It also led to improvements in mood and general well-being in those with Hashimoto’s disease (24).

However, more research is needed before selenium supplements can be recommended for those with Hashimoto’s disease.

Summary Selenium protects the thyroid gland from oxidative stress and is necessary for thyroid hormone production. Selenium may help people with Hashimoto’s disease and other types of thyroid disease, but more research is needed.

6. Boosts your immune system

Your immune system keeps your body healthy by identifying and fighting off potential threats. These include bacteria, viruses, and parasites.

Selenium plays an important role in the health of your immune system. This antioxidant helps lower oxidative stress in your body, which reduces inflammation and enhances immunity.

Studies have demonstrated that increased blood levels of selenium are associated with enhanced immune response.

On the other hand, deficiency has been shown to harm immune cell function and may lead to a slower immune response ().

Studies have also associated deficiency with an increased risk of death and disease progression in people with HIV, while supplements have been shown to lead to fewer hospitalizations and an improvement in symptoms for these patients ().

Additionally, selenium supplements may help strengthen the immune system in people with influenza, tuberculosis, and hepatitis C ().

Summary Selenium is crucial for the health and proper functioning of your immune system. Higher levels of selenium may help boost the immune systems of people with HIV, influenza, tuberculosis, and hepatitis C.

7. May help reduce asthma symptoms

Asthma is a chronic disease that affects the airways that carry air in and out of the lungs.

These airways become inflamed and begin to narrow, causing symptoms like wheezing, shortness of breath, chest tightness, and coughing ().

Asthma has been associated with increased levels of oxidative stress and inflammation in the body ().

Due to selenium’s ability to reduce inflammation, some studies suggest that this mineral may help reduce asthma-related symptoms.

Research suggests that people who have asthma have lower blood levels of selenium.

In fact, one study showed that asthmatic patients with higher levels of blood selenium had better lung function than those with lower levels ().

Selenium supplements may also help reduce asthma-related symptoms.

For example, one study found that giving people with asthma 200 mcg of selenium per day reduced their use of the corticosteroid medications used to control their symptoms ().

However, research in this area is conflicting, and larger studies are needed to fully understand selenium’s role in the development and treatment of asthma ().

Summary Selenium may benefit people with asthma due to its ability to lower inflammation in the body. However, more research is needed.

Best dietary sources of selenium

Fortunately, many healthy foods are high in selenium.

The following foods are great sources (), (34):

  • Oysters: 238% of the DV in 3 ounces (85 grams)
  • Brazil nuts: 174% of the DV in one nut (5 grams)
  • Halibut: 171% of the DV in 6 ounces (159 grams)
  • Yellowfin tuna: 167% of the DV in 3 ounces (85 grams)
  • Eggs: 56% of the DV in 2 large eggs (100 grams)
  • Sardines: 46% of the DV in 4 sardines (48 grams)
  • Sunflower seeds: 27% of the DV in 1 ounce (28 grams)
  • Chicken breast: 12% of the DV in 4 slices (84 grams)
  • Shiitake mushrooms: 10% of the DV in 1 cup (97 grams)

The amount of selenium in plant-based foods varies depending on the selenium content of the soil in which they were grown.

Thus, selenium concentrations in crops depend largely on where they are farmed.

For example, one study showed that the selenium concentration in Brazil nuts varied widely by region. While a single Brazil nut from one region provided up to 288% of the recommended intake, others provided only 11% (35).

Therefore, it’s important to consume a varied diet that includes more than one good source of this important mineral.

SummaryFoods rich in selenium include seafood, nuts, and mushrooms. It’s important to consume a variety of foods that contain this mineral, as selenium content can vary depending on growing conditions.

Dangers of excessive selenium intake

Although selenium is necessary for good health, getting too much can be dangerous. In fact, consuming high doses of selenium can be toxic and even fatal.

While selenium toxicity is rare, it’s important to stay close to the recommended amount of 55 mcg per day and never exceed the tolerable upper limit of 400 mcg per day ().

Brazil nuts contain a very high amount of selenium. Consuming too many could lead to selenium toxicity.

However, toxicity is more likely to happen from taking supplements rather than eating selenium-containing foods.

Signs of selenium toxicity include:

  • hair loss
  • dizziness
  • nausea
  • vomiting
  • facial flushing
  • tremors
  • muscle soreness

In severe cases, acute selenium toxicity can lead to serious intestinal and neurological symptoms, heart attack, kidney failure, and death (37).

SummaryWhile selenium toxicity is rare, overconsumption of this mineral through diet or supplements can have dangerous side effects.

The bottom line

Selenium is a powerful mineral that is essential for the proper functioning of your body.

It plays a critical role in metabolism and thyroid function and helps protect your body from damage caused by oxidative stress.

What’s more, selenium may help boost your immune system, slow age-related mental decline, and even reduce your risk of heart disease.

This micronutrient can be found in a wide variety of foods, from oysters to mushrooms to Brazil nuts.

Adding more selenium-rich foods to your diet is an excellent way to maintain good health.

Sours: https://www.healthline.com/nutrition/selenium-benefits

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The Benefits of Zinc

It’s important to have a healthy diet rich in vitamins and minerals. These essential nutrients ensure that your body functions properly. You’re probably familiar with vitamins A, B, and C, but did you know that there is another powerful element that has multiple benefits for the body?

Zinc is a type of mineral or “essential trace element.” Your body needs a small amount of it daily in order to perform vital tasks such as strengthening the immune system, producing hormones, repairing cells, and more. Here’s why you need to incorporate zinc into your diet:

1. It boosts immunity
At work and at home, people are counting on you to do your best—that’s why it’s so important to stay healthy and avoid getting sick. Studies show that zinc may reduce the risk of becoming sick and is an effective remedy for the common cold. When Zinc is combined with Vitamins A, C, and E, it helps strengthen immunity by activating 140% more white blood cells vs. no supplementation. 

2. It improves your mood
When something bad happens to you, it’s tempting to get into a funk and just let that incident ruin your whole day. But in order to deal with stress, you need to have a positive attitude. Studies have shown that zinc helps regulate the body’s response to stress. It is also effective in treating mood disorders such as anxiety and depression.

3. It makes your hair and skin healthier
The desire to look good isn’t just about vanity—it’s about taking care of your body, being strong and feeling confident about yourself. Zinc keeps the skin youthful and pimple-free by increasing the production of white blood cells, which prevent bacterial infections. Thus, it’s an effective treatment for conditions such as acne, warts, eczema, dandruff, and more.

4. It helps repairs wounds
Cuts, scrapes, and bruises are a part of life. That’s why it’s important for the body to be able to heal itself. Persons with zinc deficiency would not be able to heal their wounds efficiently. According to some studies, zinc promotes tissue repair and wound healing through the synthesis of nucleic acids and proteins, especially when combined with vitamins A, C, and E.

5. It helps you lose weight
The hormone leptin helps control one’s appetite, which then helps you lose weight. Some studies reveal that zinc deficiency can lead to reduced leptin production, while having adequate levels of zinc in the body increases leptin levels. One way to ensure that you have enough zinc is by incorporating food rich in zinc into your diet. Some examples include oysters, red meat, whole grains, spinach, nuts, eggs, and dark chocolate.

6. It helps fight cancer
You’ve probably lost a friend or family member to cancer. It’s a painful and debilitating disease that you want to prevent at all costs. A study in the American Journal of Clinical Nutrition showed that zinc supports healthy cell division, especially among elderly patients. This indicates that zinc may prevent cancerous cells from growing.

7. It enhances fertility
Zinc helps regulate hormone production, which benefits the reproductive health of both men and women. Research has shown that zinc naturally increases testosterone and helps in the production of sperm for men. It also regulates the production of estrogen and progesterone in women.

“If symptoms persist, consult your doctor.”

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Zinc is an essential mineral that has multiple functions. It strengthens the immune system, promotes cell repair, and helps you look and feel good. Below is a list of reasons why your body needs zinc.

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A Closer Look at Zinc-Carnosine

The use of zinc-carnosine has been clinically studied for over 20 years, within its origin dating back to Japan. Zinc-carnosine is a combination of elemental zinc and the dipeptide, L-carnosine, together forming a polymetric structure. The combination of L-carnosine and zinc has been well studied in both controlled human trials and animal studies. The multidimensional approach of zinc-carnosine makes it a great choice in digestive health.* Let's explore the benefits of zinc-carnosine on gastrointestinal health more closely.*

The trace mineral zinc is essential for the growth and metabolism of cells, supporting DNA replication, transcription to RNA as well as protein synthesis.*1 Inadequate dietary intake of foods rich in zinc (oysters and organ meats are the highest) or ingesting foods which may inhibit the absorption (phytates, oxalates, and some polyphenols) can contribute to low zinc levels. Drug-induced nutrients depletions may also be of concern.

The use of zinc-carnosine does not interfere with normal digestive processes, stomach acid, or nutrient absorption.* Zinc by itself is thought to liberate from food quickly within the stomach, with the primary site of absorption being the proximal small intestine. Zinc is dissociated at a slower rate when bonded to the dipeptide L-carnosine, allowing a more localized concentration within the stomach.2 In fact, PepZinGI, a chelated zinc-carnosine, was shown to localize to the stomach twice as long as taking zinc and L-carnosine separately, verified through radioisotope identification.3

Zinc-carnosine and epithelial barrier function*

The use of zinc-carnosine has a place in many different protocols due to its benefits in maintaining a healthy mucosal integrity and protective effect on the epithelial barrier.* Zinc as a single intervention has been shown to support intestinal barrier function.*The use of zinc-carnosine supports small intestinal mucosal integrity.* A 2007 trial evaluated zinc-carnosine in both animal and humans. In the animal portion of the study, a 50% reduction in villus shortening after a trial use of zinc-carnosine was reported.*5 The human portion of the study was a double-blind randomized controlled crossover trial. Healthy volunteers took 37.5 mg twice daily or placebo; the results showed zinc carnosine to have a protective effect within the small intestine. Another study of interest looked at the benefit of zinc-carnosine and post-exercise recovery*, a topic of importance for athletes. The results of the 14 day, double-blind, placebo-controlled study showed the use of zinc-carnosine to be beneficial in supporting epithelial resistance post exercise.*6 It is helpful to note that endurance exercise is a common model to measure intestinal permeability.

A more recent study, completed in 2017, evaluated the efficacy and usage of zinc-carnosine when combined with other therapies for participants experiencing occasional gastrointestinal discomfort.*7 The dose of 75 mg, taken twice daily showed a significant improvement in healthy bacteria as well as a reduction in occasional discomfort.* Those receiving therapy plus zinc carnosine showed a much larger improvement in symptoms when compared to just using other therapy alone, with no added side effects.*

Dosing Zinc Carnosine

Practitioners typically recommend starting at the dose used in research; for zinc carnosine, the dose ranged from 37.5 mg (twice daily) up to 150 mg taken twice daily. While the effects have been shown in as little as 2 weeks, positive outcomes are consistent between a dose of 75 mg and 150 mg, taken twice daily for 8 weeks. A 8-week, multi-center, double-blind dose-finding study showed a 75.4% improvement in digestive symptoms for the 50 mg twice daily, 71.6% for the 75 twice daily group and 78.5% improvement in those receiving 100 mg twice daily.*8

It is clear that the effects of zinc are enhanced in certain circumstances when combined with the amino acid, L-carnosine, allowing it to withstand and remain localized within the stomach for an extended period.* There have been over 20 published studies on zinc-carnosine alone and even more on the relationship between zinc and gastrointestinal health.* The stabilizing benefits of zinc-carnosine, along with its protective mechanisms make it a great option for gastrointestinal health.*


  1. Stefanidou M, Maravelias C, Dona A, Spiliopoulou C. Zinc: a multipurpose trace element. Arch Toxicol. 2006;80:1–9.
  2. Matsukura T, Tanaka H. Applicability of zinc complex of L-carnosine for medical use. Biochemistry (Mosc). 2000 Jul;65(7);817-23.
  3. Furuta S, Toyama S, Miwa M, et al. Residence time of polaprezinc (zinc L-carnosine complex) in the rat stomach and adhesiveness to ulcerous sites. Jpn J Pharmacol. 1995 Apr;67(4);271-8.
  4. Sturniolo GC, Fries W, Mazzon E, Di Leo V, Barollo M, D'inca R. Effect of zinc supplementation on intestinal permeability in experimental colitis. J Lab Clin Med. 2002. 139: 311–5.
  5. Mahmood, A. F. Zinc Carnosine, a health food supplement that stabilises small bowel integrity and stimulates gut repair processes. Gut. 2002.56, 168-175.
  6. Davison G, Marchbank T, March DS, Thatcher R, Playford RJ. Zinc carnosine works with bovine colostrum in truncating heavy exercise-induced increase in gut permeability in healthy volunteers. Am J Clin Nutr. 2016 Aug;104(2):526-36.
  7. Tan B, Luo H-Q, Xu H, et al. Polaprezinc combined with clarithromycin-based triple therapy for Helicobacter pylori-associated gastritis: A prospective, multicenter, randomized clinical trial. Green J, ed. PLoS ONE. 2017;12(4):e0175625. doi:10.1371/journal.pone.0175625.
  8. Miyoshi A, Matsuo H, Miwa T, Nakazima M. Jpn Pharmacol Ther. 1992a;20(1);181-97.
Sours: https://www.integrativepro.com/articles/a-closer-look-at-zinc-carnosine
8 Reasons You Should Eat More Coconut - Dr. Josh Axe

Celia listened and worried just like I. As soon as our eyes met, she smiled, and I smiled back, because, despite my pity for the girl, it was very exciting to hear her screams and imagine her a. Small ass with a thick tip inserted into it, and a mug of Esmarch, maintained at the desired level by the Nurse, filling the girl's intestines with a large amount of very hot and very soapy solution.

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