Selenium is a trace mineral that plays a vital role in many aspects of your health. It is an essential nutrient that your body needs to function properly, but cannot produce on its own. You have to get it from your diet or supplements. Selenium acts as a powerful antioxidant, which means it helps prevent cell damage caused by harmful molecules called free radicals. It also protects against certain cancers, especially prostate cancer, by reducing DNA damage, boosting your immune system, and destroying cancer cells.
Selenium supports your heart health by lowering blood pressure and preventing oxidative damage to your blood vessels. It also regulates your metabolism and thyroid function by helping produce and activate hormones that control your energy levels and body temperature. Selenium boosts your immune system by stimulating the production of white blood cells that fight off infections and illnesses. While you only need a small amount of selenium each day, about 55 micrograms for adults, many people don’t get enough of it from their diet. This can lead to selenium deficiency, which can cause symptoms such as fatigue, weakness, hair loss, and impaired immunity.
One of the best sources of selenium is mushrooms, which are also rich in other nutrients and compounds that benefit your health. Mushrooms are low in calories, but high in protein and fibre. They also contain vitamins B6, riboflavin, niacin, and pantothenic acid, which help carry out several metabolic reactions and are involved in the production of energy. They also contain copper, potassium, phosphorus, and iron, which are important for various bodily functions. Mushrooms also contain compounds such as polysaccharides and sterols, which may help protect your health and prevent disease. In this blog post, we will explore the health benefits of selenium and mushrooms in more detail, and how you can include more of them in your diet.
Health benefits of selenium:
- Antioxidant: Selenium is a powerful antioxidant that fights oxidative stress and helps defend your body from chronic conditions, such as heart disease and cancer1. Oxidative stress is caused by an excess of free radicals, which are harmful molecules that damage your cells and DNA. Free radicals are produced by normal processes like metabolism, but also by external factors like smoking, alcohol use, and stress. Selenium helps neutralize excess free radicals and protect your cells from damage
- Cancer prevention: Selenium may help lower the risk of certain cancers, especially prostate cancer, by reducing DNA damage, boosting your immune system, and destroying cancer cells12. 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 cancers1. However, this effect was only associated with selenium obtained through foods, not supplements. Some research also suggests that supplementing with selenium may reduce side effects in people undergoing radiation therapy
- Heart health: Selenium may help protect against heart disease by lowering blood pressure and preventing oxidative damage to your blood vessels13. High blood pressure is a major risk factor for heart disease, stroke, and kidney failure. Oxidative damage to your blood vessels can lead to inflammation, plaque build-up, and narrowing of the arteries. Selenium helps regulate blood pressure and prevent oxidative damage by influencing the production and activity of nitric oxide, a molecule that relaxes your blood vessels
- Metabolism and thyroid function: Selenium is essential for your metabolism and thyroid function, as it helps produce and activate hormones that control your energy levels and body temperature1. Your thyroid gland is a small organ in your neck that produces thyroid hormones, which regulate your metabolism. Selenium is a key component of several enzymes that are involved in the synthesis and activation of thyroid hormones1. A deficiency in selenium can impair your thyroid function and cause symptoms such as fatigue, weight gain, cold intolerance, hair loss, and depression
- Immune function: Selenium boosts your immune function by stimulating the production of white blood cells that fight off infections and illnesses4. White blood cells are part of your immune system that help defend your body from foreign invaders like bacteria, viruses, fungi, and parasites. Selenium helps support the growth and function of white blood cells by enhancing their ability to kill pathogens, produce antibodies, and communicate with other immune cells
Health Benefits of Mushrooms:
- Nutrients: Mushrooms are low in calories, but high in protein and fibre. They also contain vitamins B6, riboflavin, niacin, and pantothenic acid, which help carry out several metabolic reactions and are involved in the production of energy2. They also contain copper, potassium, phosphorus, and iron, which are important for various bodily functions
- Compounds: Mushrooms also contain compounds such as polysaccharides and sterols, which may help protect your health and prevent disease2. Polysaccharides are complex carbohydrates that have anti-inflammatory, anti-tumor, anti-viral, and immunomodulatory effects2. Sterols are organic molecules that have cholesterol-lowering, anti-cancer, anti-diabetic, and anti-inflammatory effects
Conclusion:
Selenium is a trace mineral that plays a vital role in many aspects of your health. It acts as a powerful antioxidant, protects against certain cancers, supports your heart health, regulates your metabolism and thyroid function, and boosts your immune system. Mushrooms are a good source of selenium, as well as other nutrients and compounds that benefit your health. To get more selenium and mushrooms in your diet, you can add them to salads, soups, stir-fries, omelettes, or pasta dishes. You can also try different types of mushrooms that are particularly rich in selenium, such as shiitake, cremini, portobello, or oyster mushrooms. By eating more selenium and mushrooms, you can improve your health and prevent disease.
