Selenium rich foods
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Selenium-Rich Foods: Health Benefits and Sources
Importance of Selenium in Human Health
Selenium is an essential micronutrient that plays a crucial role in maintaining human health. It is involved in the synthesis of various selenoproteins, which have antioxidant, anti-inflammatory, and anticancer properties4 5. Selenium deficiency is linked to several diseases, including Keshan disease, Kashin-Beck disease, and cataracts4. Conversely, adequate selenium intake can support immune function, reproductive health, and reduce the risk of chronic diseases7.
Selenium-Rich Foods and Their Benefits
Selenium-Enriched Lentils
A study conducted in Bangladesh demonstrated that consuming selenium-rich lentils can significantly reduce arsenic toxicity in individuals exposed to chronic arsenic contamination. Participants who consumed selenium-rich lentils showed higher urinary arsenic excretion, increased body mass index, and lower incidences of asthma and allergies compared to the control group1. This suggests that selenium-enriched lentils can be a valuable dietary intervention in regions with high arsenic exposure.
Selenium Content in Brazilian Foods
Brazil nuts are among the richest sources of selenium, with an average content of 58.1 µg/g. Other selenium-rich foods in Brazil include Brazil nut milk, various types of fish, game meat, chicken organ meat, beef, crustaceans, and egg yolks2. These foods can significantly contribute to the daily selenium intake, helping to prevent selenium deficiency.
Selenium-Rich Agro-Foods in China
In China, selenium-rich agro-foods such as rice, flour, edible fungi, algae, meat, and tea have been found to contain higher levels of selenium and associated metals. While these foods can help meet the recommended daily intake of selenium, there is a potential risk of selenosis and metal toxicity if consumed in excess3. Therefore, it is essential to balance selenium intake to avoid adverse health effects.
Selenium in Korean Foods
In Korea, fish, shellfish, eggs, and meats are rich sources of selenium. Vegetables and fruits generally contain lower levels of selenium. The major contributors to dietary selenium intake in Korea are grains and cereals, followed by fish, shellfish, meats, and poultry6. The average daily selenium intake in Korea is estimated to be 57.5 µg per person6.
Selenium Biofortification
Biofortification of plants and animals to produce selenium-enriched foods is a promising approach to improve selenium intake. Plants can metabolize and accumulate organic selenium in their edible parts, which can then be consumed directly or processed into various food products8. Feeding animals selenium-rich diets can also result in selenium-enriched meat, providing an additional source of this essential nutrient8.
Conclusion
Selenium is a vital nutrient with numerous health benefits, including antioxidant, anti-inflammatory, and anticancer properties. Selenium-rich foods such as Brazil nuts, fish, meats, and selenium-enriched lentils can help prevent selenium deficiency and improve overall health. However, it is crucial to balance selenium intake to avoid potential toxicity. Biofortification of plants and animals offers a sustainable way to enhance the selenium content of foods, ensuring adequate intake across different populations.
Sources and full results
Most relevant research papers on this topic
Food as medicine: Selenium enriched lentils offer relief against chronic arsenic poisoning in Bangladesh.
Consuming selenium-rich lentils can increase arsenic excretion and improve health indicators in individuals exposed to chronic arsenic in Bangladesh.
RCT
Large Human TrialSelenium content of Brazilian foods: A review of the literature values
Brazil nuts, Brazil nut milk, fish, meat, and eggs are the highest selenium-rich foods in Brazil, while most fruits and vegetables have low selenium levels.
Systematic ReviewBenefit-risk assessment of dietary selenium and its associated metals intake in China (2017-2019): Is current selenium-rich agro-food safe enough?
Increasing the consumption of selenium-rich agro-food in China can meet recommended daily intakes, but over consumption may pose risks from associated metals, particularly chromium.
Observational StudyResearch Progress of Selenium-Enriched Foods
Selenium-enriched foods, containing large amounts of organic selenium, have significantly improved human health by promoting antioxidant, anti-inflammatory, and anticancer functions.
Selenium transformation and selenium-rich foods
Organic selenium is safer than inorganic selenium and is recommended for those in selenium-deficient areas, while selenium-rich foods are the safest and best recommendation for those in selenium-deficient areas.
Highly CitedSelenium content in representative Korean foods
Koreans consume 57.5 g/person/day of selenium from fish, shellfish, eggs, meats, and poultry, with grains and cereals being the major sources.
Developmental selenium exposure and health risk in daily foodstuffs: A systematic review and meta-analysis.
High selenium levels in meat, eggs, poultry, and seafood are essential for human health, but supplementation for prevention of cardiovascular, hepatopathies, or cancer diseases is ambiguous and may increase toxicity risk.
Meta-AnalysisCurrent Knowledge on Selenium Biofortification to Improve the Nutraceutical Profile of Food: A Comprehensive Review
Selenium biofortification in plants and animals can improve the nutraceutical profile of foods, potentially benefiting human health and promoting secondary metabolite production.
Literature ReviewHighly CitedDesigning selenium functional foods and beverages: A review.
Designing selenium functional foods and supplements, such as aged selenized beer, can help combat se deficiency and improve immune system health.
Literature ReviewHighly CitedSelenium content of food consumed by Canadians.
The average Canadian diet is rich in selenium, with cereals providing the most, followed by meat, poultry, and fish, and dairy products.
Observational StudyHighly Cited