Protect Your Cells with Selenium, But Don’t Go Overboard

This very powerful antioxidant benefits the body by preventing oxidation of fat. Why is this important? By inhibiting oxidation, selenium slows age-related brain deterioration and preserves cognitive function. Selenium also benefits the immune system, and some studies suggest that it improves circulation. Because selenium levels tend to decline with age, older people should take selenium supplements and add selenium rich foods to their diets.

Selenium also works with glutathione peroxidase to keep dangerous free radicals under control. In Japan, where people traditionally consume about 500 micrograms of selenium a day, the cancer rate is nearly five times lower than in countries where daily selenium intake is less. There is no established RDA for selenium, although men and women can safely consume between 50 and 200 microgram daily, not exceeding 400 micrograms per day for adults over eighteen.

Natural sources of selenium include broccoli, cabbage, celery, cucumbers, garlic, onions, kidney, liver, chicken, whole-grain foods, seafood, and milk.

WARNING: Selenium can become toxic if more than 400 micrograms are consumed on a daily basis.