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Selenium is an essential mineral that works as part of an antioxidant enzyme. The body only needs a tiny amount of selenium. The amount is measured in micrograms (mcg). The highest levels of selenium in the body are found in the liver, kidney, heart, and spleen.

What food source is the nutrient found in?

• seafood
• lean red meat
• whole (unrefined) grains
• eggs
• chicken
• organ meats
• garlic
• some nuts and seeds

• 1 cup of low-fat milk = 3.6 mcg
• 1 serving of whole-grain cereal = 12.3 mcg
• 4 ounces of seafood = 37.9 mcg

How does the nutrient affect the body?

Selenium's main role is as part of an antioxidant enzyme called glutathione peroxidase. Selenium also works with the antioxidant vitamin E. Having enough selenium can reduce a person's need for vitamin E. They work together to protect the body's cells from free radicals. Free radicals cause damage that can lead to cancer, heart disease, and other health problems. Selenium is essential for normal development of the fetus during pregnancy. It may also protect from the toxic effects of heavy metals, such as lead poisoning.

Information

Scientists are studying a possible link between cancer and low selenium intake. People who have liver cancer seem to have lower levels of selenium than people who have healthy liver function. People who have breast cancer also have lower levels of selenium than do healthy subjects. In theory, selenium protects against both cancer and heart disease. This is because it is an antioxidant.

• men (age 19 years and older) - 55 mcg
• women (age 19 years and older) - 55 mcg
• pregnant women - 60 mcg
• breastfeeding mothers - 70mcg

• nausea
• vomiting
• fatigue
• hair and nail loss
• lesions of the skin and nervous system
• possibly damage to teeth