Expert Advice

Acella Pharmaceuticals is partnering with Lindy Ford, RD, LDN to bring greater awareness to the importance of thyroid care and education. This post is sponsored by Acella Pharmaceuticals.

Disclaimer: The information provided is for educational purposes only and does not substitute professional medical advice. Consult a medical professional or healthcare provider before beginning any exercise, fitness, diet, or nutrition routine. Acella Pharmaceuticals does not endorse, promote or sponsor any products or brands mentioned in this article. The views expressed here are those of the author.

Selenium plays a crucial role in thyroid health, improves symptoms of depression, repairs DNA, and strengthens the immune system.¹

Selenium is an essential mineral that can only be obtained through diet. Selenium deficiency has been associated with a thyroid condition called Hashimoto’s thyroiditis, a type of hypothyroidism in which the immune system attacks the thyroid gland.²

The thyroid gland produces two important hormones called triiodothyronine and thyroxine (T3 and T4). Selenium aids in the activation of T4, the storage form of the thyroid hormone that gets converted to the active form of T3.³

This activation of T4 to T3 enables the body to use the thyroid hormone for a wide range of metabolic functions.

There are two reasons why selenium deficiency is on the rise. The amount of selenium in food depends on the selenium concentration of the soil. This varies from region to region.⁴

Probably the biggest problem with deficiency is poor digestive or gut health. Even when adequate amounts of selenium are present in the diet, the mineral is not absorbed optimally. This is why I say to my patients daily, “You are not what you eat, you are what you absorb.”

Gut health is essential, but we still want to make sure we are getting an adequate amount of this crucial mineral. Excessive amounts are also detrimental.

FOODS HIGH IN SELENIUM TO SUPPORT THYROID FUNCTION

1. Brazil Nuts

These nuts contain the highest amount of selenium. One single nut has around 68 to 96 mcg (more than 100 percent of the daily value). A 1-ounce serving contains 537 mcg of selenium.

We need to approach Brazil nuts with caution. The National Institutes of Health warns consumers that too many Brazil nuts can cause the upper limit for selenium to be exceeded.⁵ That is why I recommend no more than one or two Brazil nuts per day.

2. Oysters

Most shellfish contain significant amounts of selenium, but oysters reign supreme out of all of them. They also contain a good amount of zinc, vitamin B12, and copper.

3. Yellowfin Tuna

All tuna contains significant amounts of selenium, but yellowfin is the highest. The only caveat is that yellowfin is relatively high in mercury and must be limited.

Tuna is also an excellent source of omega-3 fatty acids. Most of us don’t get optimal amounts of this crucial nutrient. Omega-3s are beneficial to thyroid health. Limit yellowfin tuna to one serving per week.

4. Mussels

This seafood is not far behind oysters in selenium content. Mussels are relatively inexpensive and are an excellent source of B vitamins, omega-3s, manganese, iron, and zinc.

5. Sunflower Seeds

Other than Brazil nuts, sunflower seeds are the best plant-based source of selenium. They don’t have to be limited. A 1-ounce serving contains about 23 mcg. Sunflower seeds also contain a significant amount of manganese, vitamin E, fiber, and copper.

I do sometimes supplement selenium in individuals with hypothyroidism and low dietary intake. Please consult with a health care practitioner before using supplementation.

Did you get your selenium today? Make sure you are optimizing your gut health for better absorption of this crucial mineral and include these selenium-rich foods in your diet.

Check out my YouTube Gut Health Series:

https://www.youtube.com/playlist?list=PLBrZntB4okZLOJo0fgflmYzCfvijzctj7 

When your thyroid works more efficiently, your body rewards you.

REFERENCES: 1. Tamlin S Conner, Aimee C Richardson, Jody C Miller. Optimal Serum Selenium Concentrations Are Associated with Lower Depressive Symptoms and Negative Mood among Young Adults. The Journal of Nutrition, Volume 145, Issue 1, January 2015, Pages 59–65, https://doi.org/10.3945/jn.114.198010. 2. Qian Wu, Margaret P. Rayman, Hongjun Lv, Lutz Schomburg et al. Low Population Selenium Status Is Associated With Increased Prevalence of Thyroid Disease. The Journal of Clinical Endocrinology & Metabolism, Volume 100, Issue 11, 1 November 2015, Pages 4037–4047, https://doi.org/10.1210/jc.2015-2222. 3. Michael B Zimmermann, Josef Köhrle. The impact of iron and selenium deficiencies on iodine and thyroid metabolism: biochemistry and relevance to public health. Thyroid. 2002 Oct;12(10):867-78.  doi: 10.1089/105072502761016494. 4. Mara Ventura, Miguel Melo, and Francisco Carrilho. Selenium and Thyroid Disease: From Pathophysiology to Treatment. Int J Endocrinol. 2017; 2017: 1297658. Published online 2017 Jan 31. doi: 10.1155/2017/1297658. 5. National Institutes of Health, Office of Dietary Supplements: Selenium. https://ods.od.nih.gov/factsheets/Selenium-Consumer/#h8