Brazil nuts are rich in selenium, as previously noted and with just one nut containing 96 mcg, or 175% of the RDI. Most other nuts provide less than 1 mcg, on average (3). They have higher concentrations of magnesium, copper, and zinc than most other nuts, although the exact amounts of these nutrients can vary depending on climate and soil. Here Jillian Kubala, HealthLine.com, reflects on the many benefits of selenium and other dietary sources:

“Though you may have never heard of selenium, this amazing nutrient is vital to your health.

Selenium is an essential mineral, meaning it must be obtained through your diet.

It’s only needed in small amounts but plays a major role in important processes in your body, including your metabolism and thyroid function.

This article outlines 7 health benefits of selenium, all backed by science.

Acts as a powerful antioxidant

Antioxidants are compounds in foods that prevent cell damage caused by free radicals.

Free radicals are normal byproducts of processes like metabolism that are formed in your body daily.

They often get a bad rap, but free radicals are essential for your health. They perform important functions, including protecting your body from disease.

However, things like smoking, alcohol use, and stress can cause an excess of free radicals. This leads to oxidative stress, which damages healthy cells (1Trusted Source).

Oxidative stress has been linked to chronic conditions like heart disease, Alzheimer’s, and cancer, as well as premature aging and the risk of stroke (2Trusted Source, 3Trusted Source, 4, 5Trusted Source, 6Trusted Source).

Antioxidants like selenium help reduce oxidative stress by keeping free radical numbers in check (7Trusted Source).

They work by neutralizing excess free radicals and protecting cells from damage caused by oxidative stress.

May reduce your risk of certain cancers

In addition to decreasing oxidative stress, selenium may help lower the risk of certain cancers.

This has been attributed to selenium's ability to reduce DNA damage and oxidative stress, boost your immune system, and destroy cancer cells (8Trusted Source).

A review of 69 studies that included over 350,000 people found that having a high blood level of selenium was associated with a lower risk of certain types of cancer, including breast, lung, colon, and prostate cancers (9Trusted Source).

However, some research suggests that supplementing with selenium may reduce side effects in people undergoing radiation therapy.

For example, one study found that oral selenium supplements improved overall quality of life and reduced radiation-induced diarrhea in women with cervical and uterine cancer (10Trusted Source).

Boosts your immune system

Your immune system keeps your body healthy by identifying and fighting off potential threats. These include bacteria, viruses, and parasites.

Selenium plays an important role in the health of your immune system. This antioxidant helps lower oxidative stress in your body, which reduces inflammation and enhances immunity.

Studies have demonstrated that increased blood levels of selenium are associated with enhanced immune response.

On the other hand, deficiency has been shown to harm immune cell function and may lead to a slower immune response (25Trusted Source).

Studies have also associated deficiency with an increased risk of death and disease progression in people with HIV, while supplements have been shown to lead to fewer hospitalizations and an improvement in symptoms for these patients (26Trusted Source).

Additionally, selenium supplements may help strengthen the immune system in people with influenza, tuberculosis, and hepatitis C (27Trusted Source).

Best dietary sources of selenium

Fortunately, many healthy foods are high in selenium.

The following foods are great sources (33Trusted Source), (34):

• Oysters: 238% of the DV in 3 ounces (85 grams)
• Brazil nuts: 174% of the DV in one nut (5 grams)
• Halibut: 171% of the DV in 6 ounces (159 grams)
• Yellowfin tuna: 167% of the DV in 3 ounces (85 grams)
• Eggs: 56% of the DV in 2 large eggs (100 grams)
• Sardines: 46% of the DV in 4 sardines (48 grams)
• Sunflower seeds: 27% of the DV in 1 ounce (28 grams)
• Chicken breast: 12% of the DV in 4 slices (84 grams)
• Shiitake mushrooms: 10% of the DV in 1 cup (97 grams)

The amount of selenium in plant-based foods varies depending on the selenium content of the soil in which they were grown.

Thus, selenium concentrations in crops depend largely on where they are farmed.

For example, one study showed that the selenium concentration in Brazil nuts varied widely by region. While a single Brazil nut from one region provided up to 288% of the recommended intake, others provided only 11% (35).

Therefore, it’s important to consume a varied diet that includes more than one good source of this important mineral.”

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