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Selenium is an essential mineral that we need in small amounts, which means we must get it through our diets. It helps support...
Selenium is an antioxidant, which means it helps protect our cells and tissues from damage caused by an excess of free radicals, caused by smoking...
60mcg a day for women and 75mcg a day for men. This is roughly one Brazil nut, or four eggs...
Selenium is an essential mineral that we need in small amounts, which means we must get it through our diets. It helps support:1
It’s found mainly in plant foods, with Brazil nuts being one of the richest sources, but also in meat and fish.
This is roughly one Brazil nut, or four eggs.11,12
Age | Amount of selenium a day |
---|---|
1-3 years | 15mcg |
4-6 years | 20mcg |
7-10 years | 30mcg |
11-14 years | 45mcg |
15-18 years | 60mcg |
While selenium is essential for health, too much can cause selenium poisoning – a condition called selenosis.
The European Food Safety Authority says we should not take in more than 300mcg a day.17
Each Brazil nut contains around 70-90mcg of selenium; eating four nuts at once on a regular basis could mean you are eating too much selenium.18
Symptoms of excess selenium include:
Scientists have also reported an 11% increased risk of developing type 2 diabetes for people taking 200mcg a day of selenium supplements, according to a 2018 study in the European Journal of Epidemiology.20