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• Selenium content is in mcg per 100g of food.
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Nutrient Info from National Institutes of Health

Overview

Selenium is an essential trace mineral. This means your body must get this mineral in the food you eat. Small amounts of selenium are good for your health.

Function

Selenium is a trace mineral. The body only needs it in small amounts. Selenium helps the body with:

• Making special proteins, called antioxidant enzymes, which play a role in preventing cell damage
• Helping your body protect you after a vaccination

Some medical studies suggest that selenium may help with the following conditions, but more studies are needed:

• Prevent certain cancers
• Prevent cardiovascular disease
• Help protect the body from the poisonous effects of heavy metals and other harmful substances
• Boost fertility, especially among men. The mineral has been shown to improve the production of sperm and sperm movement.

Food Sources

Plant foods, such as vegetables, are the most common dietary sources of selenium. How much selenium is in the vegetables you eat depends on how much of the mineral was in the soil where the plants grew. Fish, shellfish, red meat, grains, eggs, chicken, liver, and garlic are all good sources of selenium. Meats produced from animals that ate grains or plants found in selenium-rich soil have higher levels of selenium. Brewer's yeast, wheat germ, and enriched breads are also good sources of selenium.

Side Effects

Selenium deficiency is rare in people in the United States. However, selenium deficiency may occur when a person is fed through a vein (IV line) for long periods of time. Keshan disease is caused by a lack of selenium. This leads to an abnormality of the heart muscle. Keshan disease caused many childhood deaths in China until the link to selenium was discovered and selenium supplements were provided. Two other diseases have been linked to selenium deficiency:

• Kashin-Beck disease, which results in joint and bone disease
• Myxedematous endemic cretinism, which results in mental retardation

Severe gastrointestinal disorders may also affect the body's ability to absorb selenium. Too much selenium in the blood can cause a condition called selenosis. Selenosis can cause hair loss, nail problems, nausea, irritability, fatigue, and mild nerve damage. However, selenium toxicity is rare in the United States.

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