Selenium might not be as well-known as other nutrients, but it plays a big role in keeping your body healthy. It supports many essential functions including your metabolism, thyroid activity, and especially your heart health. Even though your body only needs a small amount, getting enough selenium from natural foods can have major benefits.
A new study in Scientific Reports has highlighted selenium’s role in reducing the risk of heart problems, including heart attacks. Using data from the National Health and Nutrition Examination Survey (NHANES), the study found that the right amount of selenium in your diet could help your heart – especially in women, younger people, and those with high blood pressure or diabetes. But it also warned that consuming too much selenium may cancel out the benefits.
As a powerful antioxidant, selenium helps fight oxidative stress in the body, which may lower the risk of heart disease. It helps maintain cholesterol levels and keeps triglyceride levels in check. While low selenium levels may increase the risk of heart issues, taking too much can also be harmful. That’s why balance is key.
Natural food sources are the best way to get selenium. You can include items like Brazil nuts, eggs, sunflower seeds, seafood, whole grains, dairy, and meats in your meals. These options offer a good balance without the risks that can come with supplements.
Most people don’t need selenium pills. The mineral is well absorbed from food, and the benefits seen in the study came from dietary sources, not tablets. The daily recommended intake for selenium is 55 mcg for adults, 60 mcg for pregnant woman, and 70 mcg for breastfeeding mothers, according to the National Health Institute.
Beyond heart health, selenium also supports your thyroid, strengthens the immune system, and may help reduce inflammation in the body. Some studies even suggest that the right amount of selenium can help improve your mood and ease symptoms of anxiety or depression.
Keeping selenium levels balanced through a healthy diet is a smart way to support your heart and overall wellness.
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