Selenium
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.
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
17 foods containing this substance
Beef
High creatine, CoQ10, heme iron, and complete protein
Chicken
Complete protein with niacin, zinc, and tryptophan
Cockles
Bivalve shellfish providing B12, iron, zinc, selenium, and marine taurine
Crab
Seafood providing zinc and complete protein
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
Mushrooms
UV-exposed mushrooms provide vitamin D; niacin source for NAD+ synthesis
Mussels
Nutrient-dense bivalve providing phospholipid-bound omega-3s; accepted by some vegans (ostroveganism)
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
Biological Mechanisms and Implications
| Biological Target | Therapeutic Areas | Mechanism of Action |
|---|---|---|
| Mitochondrial Function & Bioenergetics | Protects mitochondria from oxidative damage through antioxidant enzyme activity |
References
- Selenium supports glutathione peroxidase and other antioxidant systems, protecting membranes and mitochondria from oxidative damage
- Included among trace minerals essential for antioxidant networks