What Does Selenium Do for The Body?
Selenium is an essential trace mineral that plays a role in many important bodily functions, including:
- Thyroid function:Â Selenium is necessary for the proper functioning of the thyroid gland. The thyroid gland produces hormones that regulate metabolism, growth, and development.
- Immune function:Â Selenium is essential for the proper functioning of the immune system. It helps the body produce white blood cells, which fight infection.
- Antioxidant protection: Selenium helps to protect the body from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and DNA.
- Reproduction:Â Selenium is important for sperm production in men and egg production in women.
- Cognitive function:Â Selenium has been shown to play a role in cognitive function, including memory and learning.
Selenium deficiency is rare, but it can occur in people with certain medical conditions, such as malabsorption disorders and kidney disease. Selenium deficiency can lead to a number of health problems, including thyroid problems, impaired immune function, and reproductive problems.
Most people can get enough selenium from their diet. Good sources of selenium include Brazil nuts, seafood, meat, poultry, and eggs.
If you are concerned about your selenium intake, talk to your doctor. They can help you determine if you are getting enough selenium in your diet and whether you need to take steps to reduce your intake.
Here are some tips to help increase your selenium intake:
- Eat plenty of selenium-rich foods, such as Brazil nuts, seafood, meat, poultry, and eggs.
- Choose fortified cereals and breads when possible.
How Much Selenium Do You Need?
Below are the values of Selenium recommended by NIH based on life stage.
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 15 mcg |
| Infants 7–12 months | 20 mcg |
| Children 1–3 years | 20 mcg |
| Children 4–8 years | 30 mcg |
| Children 9–13 years | 40 mcg |
| Teens 14–18 years | 55 mcg |
| Adults 19–50 years | 55 mcg |
| Adults 51–70 years | 55 mcg |
| Adults 71 years and older | 55 mcg |
| Pregnant teens and women | 60 mcg |
| Breastfeeding teens and women | 70 mcg |
Can You Take Too Much Selenium?
Yes, you can take too much selenium. Selenium toxicity is rare, but it can occur in people who consume high doses of selenium supplements or who are exposed to high levels of selenium in their environment.
The upper tolerable limit for selenium intake for adults is 400 micrograms per day. However, even lower levels of selenium can be harmful for people with certain medical conditions, such as Wilson’s disease.
If you are concerned about your selenium intake, talk to your doctor. They can help you determine if you are getting too much selenium in your diet and whether you need to take steps to reduce your intake.
Selenium in Microgreens by Variety
These values are based on 100 grams of microgreens. Much more than you would eat of any one variety per meal. Be sure to remember the purpose of this course and the values presented.
| Microgreens Variety | Daily Value by % per 100-grams |
|---|---|
| No value = | No data from reliable source |
| Amaranth | 2% |
| Arugula | <1% |
| Basil | 2% |
| Beet | 2% |
| Bok Choy | 1% |
| Borage | 1% |
| Broccoli | 3% |
| Brussel Sprouts | 3% |
| Buckwheat | <1% |
| Cabbage | 3% |
| Carrot | <1% |
| Cauliflower | 1% |
| Celery | 2% |
| Chervil | 1% |
| Chives, Garlic | NR |
| Cilantro | 2% |
| Cress, Upland | 2% |
| Dill | NR |
| Endive | <1% |
| Fennel* | 1% |
| Fenugreek* | 1% |
| Kale | 2% |
| Kohlrabi | 2% |
| Leek | 2% |
| Lettuce | 1% |
| Lovage | NR |
| Mustard | 2% |
| Nasturtium* | 2% |
| Onions | <1% |
| Parsley | <1% |
| Pea | 3% |
| Radish | 1% |
| Shungiku | 2% |
| Sorrel | NR |
| Spinach | <1% |
| Sunflower | 34% |
| Swiss Chard | 2% |
| Tat Soi | <1% |
| Tokyo Bekana | <1% |
| Turnip* | 2% |
Calculate the %DV based on Your Serving Size
You can use the calculator below to estimate the %DV of Selenium based on your average serving size. If you weighed your microgreens in ounces, you can use the first row to calculate the weight in grams and then enter that value into the lower calculator.
For More Information on Selenium
Click here for more information on Selenium from the National Institute of Health.
