How selenium in your diet could support better heart health and reduce cardiovascular risk

Top health benefits of selenium: Research suggests that a balanced amount of selenium could help protect the heart, especially for women, younger people, and those with conditions like diabetes or hypertension (Images: Canva)

Cardiovascular disease (CVD) is the leading cause of death across the world, with risk factors like high blood pressure, diabetes, smoking, and lack of physical activity. A study suggests that a simple nutrient in your diet could help reduce the risk of heart disease.

Selenium, an essential micronutrient is crucial for many body functions and may even play a role in protecting our heart health. Here’s a breakdown of what you need to know about selenium and its potential benefits for cardiovascular health.

Selenium and heart health:

Recent research suggests a link between selenium intake and a lower risk of cardiovascular diseases, including coronary heart disease (CHD), stroke, and heart attack. The study, using data from the National Health and Nutrition Examination Survey (NHANES), found that people with higher selenium intake tended to have a lower risk of these conditions. However, too much selenium may actually reverse the benefits. This suggests that a balanced amount of selenium could help protect the heart, especially for women, younger people, and those with conditions like diabetes or hypertension.

Also read | Health Formula: How to take care of your heart?

Benefits of selenium:

According to a study in the National Institutes of Health (NIH), selenium supports the immune system, helps maintain thyroid function, and protects cells from damage caused by free radicals. It also aids in DNA production and supports reproductive health. Without enough selenium, the body may struggle to perform these essential functions, which can lead to various health problems, including heart-related issues.

Recommended daily intake: 

The NIH recommends that adults get 55 micrograms (mcg) of selenium daily. Pregnant women need 60 mcg while breastfeeding women require 70 mcg. Most people can easily meet these needs through their diet, so it’s important to make sure you’re getting enough selenium without overdoing it.

Also read | Heart healthy diet plan: Minimise stress, hypertension, heart attacks with these healthy foods

Selenium sources:

• Seafood: Seafood is one of the best sources of selenium. Fish like tuna, sardines, and shrimp, as well as oysters, are packed with selenium. Including these foods in your diet can boost your intake while providing other heart-healthy nutrients, such as omega-3 fatty acids.

• Brazil nuts in moderation: Brazil nuts are another excellent source of selenium. Just one nut can give you more than your daily selenium requirement. While this makes them a great option for boosting selenium levels, it’s important to be cautious, eating too many Brazil nuts can lead to selenium toxicity, which can cause issues like hair loss and nerve problems.

• Meat and eggs: Meat and eggs are also good sources of selenium. Chicken, beef, turkey, and eggs provide a steady supply of this essential nutrient, making it easy to include selenium in your diet through everyday meals.

• Grain products: Grains like bread and cereal can also contribute to selenium intake, but the amount varies depending on the soil in which the crops are grown. If the soil is rich in selenium, these foods will have higher levels of the nutrient.

• Supplements: While selenium is available in many multivitamins, most people don’t need supplements if they’re already getting enough through food. Taking too much selenium can lead to side effects like nausea, skin rashes, and brittle nails. Always consult with a doctor before taking selenium supplements, especially if you have underlying health conditions.

Certain groups are more likely to have low selenium levels, including people on dialysis, those with HIV, or those who eat mostly locally grown foods from areas with selenium-poor soil. A deficiency can lead to serious health issues, including heart disease and joint problems.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.