Selenium

Se^2-

Overview

Selenium is an essential trace mineral that functions as a critical cofactor for glutathione peroxidase (GPx) and other antioxidant enzymes. These selenium-dependent enzymes protect cell membranes and mitochondria from oxidative damage by neutralizing harmful reactive oxygen species. Selenium works within the broader antioxidant network, supporting redox balance and protecting against oxidative stress that can impair brain function. Adequate selenium intake is important for maintaining antioxidant defenses, particularly in tissues with high metabolic activity like the brain.

Dietary absorption and meal context

• Food distribution: Selenium content in foods varies substantially by soil and feed conditions, so food composition can differ across regions.
• Food-first strategy: Seafood, eggs, meats, and moderate portions of selenium-rich nuts can support adequacy.
• Practical caution: Avoid frequent high-dose intake because selenium has a narrower safety margin than many other minerals.

Recipes

5 recipes containing this substance

Linguine alle vongole mantecate (Linguine with cockles in a silky emulsified sauce)

Whole-wheat linguine with cockles in a silky emulsified sauce; Italian emulsification technique without cream, supporting taurine, B12, and choline intake.

Salmon & Grated Beetroot Toast (with Lemon)

A fast, brain-forward open sandwich combining omega-3 rich salmon, nitrate/polyphenol beetroot, and lemon acidity for a sharp, savoury bite.

Salmon Bowl-pistachio-cacao-nibs

A Mediterranean-style bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil — rich in omega-3 fats, polyphenols, and fibre.

Savoury Greens & Egg Breakfast Skillet

A warm savoury breakfast skillet with eggs, greens, and slow carbohydrates for steady morning energy.

Turkey Wing Stew

A collagen-rich, glycine-heavy slow-cooked stew made from affordable turkey wings — rich in protein, tryptophan, and B vitamins.

Foods

19 foods containing this substance

Beef

High creatine, CoQ10, and bioavailable heme iron

Cheddar Cheese

Hard cow’s-milk cheese rich in protein, calcium, and vitamin B12

Chicken

Niacin, zinc, and tryptophan

Cockles

Bivalve shellfish providing B12, iron, zinc, selenium, and marine taurine

Crab

Lean shellfish providing complete protein, zinc, selenium, and vitamin B12

Duck Fat

Oleic acid, selenium, and palmitoleic acid for cooking

Eggs

Complete protein with choline, B vitamins, and phospholipids

Grass-Fed Butter

Butyrate, CLA, vitamins A/D/K2, selenium, and C15:0

Mussels

Nutrient-dense bivalve providing phospholipid-bound omega-3s; accepted by some vegans (ostroveganism)

Oats

Beta-glucans, B vitamins, and minerals for gut and neurotransmitter support

Oysters

Highest zinc content among common foods; unique source of phospholipid-bound omega-3s; accepted by some vegans (ostroveganism)

Salmon

Oily fish rich in EPA/DHA, protein, and B vitamins

Sardines

Small oily fish rich in EPA/DHA, CoQ10, and calcium

Shrimp

Seafood providing protein and minerals

Sunflower Seeds

Thiamine source and sunflower lecithin precursor

Tofu

Soy-based protein source with isoflavones and choline

Tuna

Fish providing omega-3, niacin, selenium, and complete protein

Turkey

High tryptophan and niacin for serotonin synthesis and NAD+ production

White/Button Mushroom

Agaricus bisporus — canonical entry for white/button, cremini, chestnut (UK), and portobello; niacin and UV-exposed vitamin D

Biological Mechanisms and Implications

No biological targets found for substance: Selenium

References

• Selenium supports glutathione peroxidase and other antioxidant systems, protecting membranes and mitochondria from oxidative damage
• Included among trace minerals essential for antioxidant networks