What does it do?
A component of anti-oxidant enzymes, selenium protects the body from free radicals as well as pairing up with best mate iodine to aid thyroid hormone production, helping to maintain healthy sperm and prostrate glands.
What’s the story?
Selenium is one of the minerals that treads a fine balance. Too little can be fatal, but too much can be exceedingly toxic and cause a whole array of strange side effects including brittle nails and garlic breath odour.
Brazil nuts are far and away the richest source of selenium, with just 1 ounce of some varieties containing a huge 10 times the RDA for recommended daily intake.
How much do I need?
Adult women aged 19 and over need 60 μg per day.
Adult men aged 19 and over need 75 μg per day.
What are good sources?
Foods rich in selenium include all seafoods (so fish, shellfish and seaweed) and meats, particularly offal like liver and kidneys. Bread, eggs, and – famously – Brazil nuts all contain selenium.
Any ideas for using those ingredients?
Marmite nuts/scallops with pea and mint puree/tuna and avocado poke/liver alla venziana/samphire, garlic and tomato/persian chicken
References
British Nutrition Foundation (2021). Nutrition Requirements. Available here.
British Nutrition Foundation (2021). Vitamins and Minerals in our Food. Available here.
The University of Westminster (2017) Essentials of Nutrition. Available here [last accessed 15th June 2017].
Ursell, A. (2011) Vitamins & Minerals handbook. London, Dorling Kindersley Ltd. pp. 78-9.