A Guide to Selenium

You certainly know of the vitamins with the capital letters, including vitamins B, C, D, and E, for example. But you need other vitamins and minerals to optimize your health. 

Vitamins and minerals are micronutrients, meaning we need them in small amounts. These essential nutrients play a role in many body processes and body functions. 

We’re going to focus on one mineral you may not have heard of: selenium, which is vital to your health in over a half-dozen ways, including reducing the risk of certain cancers such as breast cancer. Selenium also acts as an antioxidant, which helps protect cells from damage and lowers the risk for some types of cancer. 

You may ask yourself, Can I get insurance if I have cancer, or specifically breast cancer?It depends on the current status of your diagnosis and treatments, so make sure you understand the details when you look for life insurance coverage. 

We’ll discuss the connection between insurance and cancer and review the benefits of being mindful of this mineral. We’ll also go over how much you need and how to get it into your diet.

What is selenium?

Selenium is a trace mineral that is considered a micronutrient. It is essential for health, but you only need a small amount of this element. Selenium does not contribute any calories or energy to the diet but is important for many vital body functions.

The three main functions of selenium include regulating thyroid function, acting as an antioxidant, and possibly helping fight cancer. It may also play a role in immune system functioning. 

There are many enzymes that need selenium in the thyroid gland to regulate thyroid function. A lack of selenium can lead to autoimmune thyroid conditions or an overactive or underactive thyroid gland. Selenium works with another mineral, iodine, to promote healthy thyroid functioning. 

Antioxidants are nutrients that help promote health by neutralizing free radicals in the body. Free radicals are produced by normal body processes, energy metabolism, exercise, pollutants, ultraviolet rays, and smoking. Free radicals are unstable molecules that can cause damage to cells and increase inflammation in the body. 

Antioxidants help protect cells and reduce inflammation, which can also lower the risk for chronic diseases like heart disease, diabetes, and cancer. Other common antioxidants include vitamin C, vitamin E, and beta-carotene. 

The link between selenium and cancer comes from research that shows that deaths from some types of cancer are lower in populations that have more selenium in their diet, especially among men. You could consider selenium a health hack.

There is also some observational research to show a link between higher amounts of selenium and lower breast cancer risk. Additional research is needed to determine this relationship as well as the role of selenium supplementation and the link with lower cancer risk. 

Food Sources of Selenium

Meat, seafood, grains, and dairy foods are good sources of selenium. The selenium content of the soil where plant foods are grown can greatly influence the amount of this mineral found in the foods we eat. Fruits and vegetables are usually low in selenium. 

Brazil nuts are one of the highest sources of selenium. One ounce of Brazil nuts has well over 100% of the selenium needed in one day. Brazil nuts can safely be eaten a few times a week, but eating them daily could lead to selenium toxicity. 

Some of the best sources of selenium in the diet include:

• Beans and lentils
• Beef including roast beef, steak, liver, or ground beef
• Chicken
• Dairy products like cottage cheese, yogurt, and milk
• Eggs
• Fish, such as canned light tuna, salmon, and cod
• Grains like pasta, brown rice, oats, fortified cereals, and whole-wheat bread
• Pork
• Seafood like shrimp and crab
• Sunflower seeds

Selenium Recommendations

Adult women and adult men need 55 micrograms of selenium daily. Children need between 20 and 40 micrograms daily, depending on age. Teenagers have the same recommendation as adults. 

Women who are pregnant or breastfeeding have increased selenium needs. Women who are pregnant should get 60 micrograms daily, and breastfeeding mothers should get 70 micrograms daily. Pregnant mothers should be sure to take care of their health, both by getting the proper nutrients and also by getting health insurance while pregnant.

The average amount for adults is 94 to 130 micrograms daily, so most Americans are easily meeting their selenium needs. Healthy adults don’t need a selenium supplement unless directed by a health care provider. 

Some people with certain medical conditions may not absorb selenium effectively, so a health care provider may recommend a supplement in that case. A multivitamin may contain selenium, but you don’t need a separate individual selenium supplement for overall good health. 

Meals and Snacks That Incorporate Selenium

It’s easy to get plenty of selenium from a varied diet including foods from all five food groups. Some healthy snacks that include selenium-rich foods include:

• Cottage cheese topped with blueberries
• Hard-boiled egg with whole-grain toast
• Peanut butter on whole-grain bread with a banana
• Tuna with whole-grain crackers

Meals that incorporate selenium-rich foods are:

• Grilled salmon with carrots and quinoa
• Lean pork chops with whole-grain pasta and tomatoes
• Sirloin steak with brown rice and broccoli
• Spinach salad with chicken, sunflower seeds, and feta cheese

Deficiency and Toxicity of Selenium

A deficiency of selenium is not common in the U.S. but can lead to symptoms like nausea and vomiting, headaches, or fatigue. Toxicity can occur from too much selenium from supplements or by eating large amounts of Brazil nuts. This can lead to hair or nail brittleness as well as other symptoms. If you suspect either, you should consult with a medical provider. 

Insurance and Cancer

One of the main functions of selenium is related to lowering the risk for certain types of cancer. Cancer is an uncontrolled abnormal cell growth in the body that crowds out normal cells. There are hundreds of different types of cancer with different symptoms, outcomes, and treatments. 

Breast cancer is one of the most common types of cancer in the U.S. It is more common in women, but men are also affected by breast cancer. While it is common, it is not the most deadly type of cancer. 

Life insurance is necessary for every adult, regardless of age or health status. High-risk life insurance coverage will help protect your family’s finances and help cover any end-of-life expenses that may be unexpected. 

Life insurance rates are determined by your age, gender, health status, occupation, and medical conditions. Regardless of your health status or medical history, you should compare life insurance rates online or meet with an agent to find the most affordable coverage for your personal situation. 

The Importance of Selenium

Selenium is an important trace mineral that helps with the functioning of the thyroid gland, acts as an antioxidant, and may play a role in lowering the risk for some types of cancer. It is found in a variety of foods, so most Americans get enough of the nutrient. 

Melissa Morris writes and researches for the life insurance comparison site, QuickQuote.com. She is a university professor of nutrition and a certified sports nutritionist.