Selenium: The Antioxidant Mineral That Supports Immune Function
Selenium is a trace mineral that is essential to our health. It is a powerful antioxidant that helps protect our cells from damage caused by free radicals. Free radicals are unstable molecules that can damage our cells and contribute to the development of chronic diseases.
In addition to its antioxidant properties, selenium also plays a key role in immune function. It helps regulate the activity of immune cells and supports the production of cytokines, which are proteins that help control the immune response.
Here’s what you need to know about selenium and how it can support your immune function.
What is Selenium?
Selenium is a trace mineral that is found in soil, water, and certain foods. It is an essential nutrient that our bodies need in small amounts to function properly. Selenium is also a component of many enzymes that play important roles in various bodily functions.
Food sources of selenium include:
- Brazil nuts
- Tuna
- Shrimp
- Halibut
- Sardines
- Ham
- Turkey
- Beef
- Chicken
- Eggs
Selenium can also be found in supplement form, usually as selenomethionine or sodium selenite.
Antioxidant Properties of Selenium
Selenium is a powerful antioxidant. It works by neutralizing free radicals, which are unstable molecules that can damage our cells and contribute to the development of chronic diseases such as:
- Cancer
- Cardiovascular disease
- Alzheimer’s disease
- Parkinson’s disease
- Rheumatoid arthritis
- Diabetes
Free radicals are produced naturally in our bodies as a result of metabolism, but they can also be produced by environmental factors such as:
- UV radiation from the sun
- Pollution
- Smoking
- Poor diet
By neutralizing free radicals, selenium can help protect our cells from damage and reduce our risk of developing chronic diseases.
Immune Function and Selenium
Selenium is also important for immune function. It helps regulate the activity of immune cells and supports the production of cytokines, which are proteins that help control the immune response.
A deficiency in selenium can lead to a weakened immune system and an increased risk of infections. Studies have shown that selenium supplementation can improve immune function in people who are deficient in this mineral.
Selenium also plays a role in the production of antibodies, which are proteins that help the immune system fight off foreign invaders such as viruses and bacteria.
Selenium and Viral Infections
Selenium has been shown to play a role in viral infections. In particular, it may be helpful in reducing the severity of symptoms associated with certain types of viral infections.
For example, studies have shown that selenium supplementation may be helpful in reducing the severity of symptoms associated with the flu. It may also be helpful in reducing the risk of developing viral infections such as HIV and hepatitis C.
Selenium and COVID-19
There is limited research on the relationship between selenium and COVID-19. However, some studies have suggested that selenium may play a role in reducing the severity of COVID-19 symptoms.
A study published in the American Journal of Clinical Nutrition found that low selenium levels were associated with an increased risk of death from COVID-19. Another study published in the International Journal of Infectious Diseases found that patients with COVID-19 who received selenium supplementation had a lower risk of death and a shorter hospital stay.
While more research is needed, these studies suggest that selenium may be helpful in supporting immune function and reducing the severity of COVID-19 symptoms.
Selenium and Cancer
Selenium may also be helpful in reducing the risk of certain types of cancer. Studies have shown that people with higher selenium levels have a lower risk of developing:
- Prostate cancer
- Lung cancer
- Colorectal cancer
- Bladder cancer
- Skin cancer
However, the evidence is not strong enough to recommend selenium supplementation specifically for cancer prevention. More research is needed to determine the optimal intake of selenium for cancer prevention.
Are You Getting Enough Selenium?
The recommended daily intake of selenium for adults is 55 micrograms per day. Most people can get enough selenium from their diet, particularly if they eat foods such as brazil nuts, tuna, and eggs.
However, some people may not get enough selenium from their diet alone. This includes:
- Vegetarians and vegans who do not consume brazil nuts or other selenium-rich foods
- People with gastrointestinal disorders that affect nutrient absorption
- People who have had bariatric surgery
- People who have kidney disease
If you are at risk of selenium deficiency, your healthcare provider may recommend a selenium supplement.
Conclusion
Selenium is an essential nutrient that plays a key role in immune function. It is a powerful antioxidant that helps protect our cells from damage and reduce our risk of developing chronic diseases. Selenium is also important for the production of cytokines and the regulation of immune cell activity. While most people can get enough selenium from their diet, some people may need to supplement to ensure optimal levels. Speak with your healthcare provider to determine if a selenium supplement is right for you.