Catherine Saxelby's Foodwatch | Q. I’ve heard about selenium but don‘t know much about it. What does it do in the body?

Q. I’ve heard about selenium but don‘t know much about it. What does it do in the body?

 

A. Selenium was identified as an essential trace mineral only in the 1970’s so researchers are still finding new uses for it.

Selenium acts a powerful antioxidant protecting our cell membranes from damage by free radicals.

Selenium also works closely with another antioxidant, vitamin E, and maintains immunity through its effects on white blood cell and antibody production.

How much?

Figures are given in micrograms (mcg) per day

The Recommended Dietary Intake for selenium per day
(set by the NHMRC Australia 2006):

12 mcg for babies (0 to 6 months)   Adequate Intake
15 mcg for babies (7 to 12 months)   Adequate Intake
25 mcg for toddlers (1 to 3 years)
30 mcg for schoolchildren (4 to 8 years)
50 mcg for schoolchildren (9 to 13 years)
60 mcg for teenage girls, 70mcg for teenage boys (14 to 18 years)
60 mcg for women
70 mcg for men
65 mcg for pregnant women
75 mcg for breastfeeding women.

 

Where you'll find it

Foods such as fish, shellfish, nuts, wholegrains and legumes are good sources of selenium - see my list of rich food sources below. The amount of selenium found in food will depend on how much selenium is in the soil.

Soil selenium is quite low in parts of New Zealand, China and Finland. In fact, selenium deficiency was first discovered in Keshan in China – Keshan’s disease effects the heart muscle and may be fatal if not treated.

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