Selenium and Immune System Support

Selenium is a trace element that’s important for immune system support. Selenium can help reduce inflammation and fight off threats like viruses and parasites.  It may also improve heart health, thyroid function, and brain health, and help in preventing cognitive decline. 

Benefits of Selenium-Rich Foods

Recent research has suggested that it may help reduce asthma and asthma-related symptoms.  Brazil nuts are a perfect and easy way to get selenium through food, rather than using a supplement. We just have to make sure we don’t go over our daily limit of selenium, as it can be toxic.

There are also lots of other foods that contain selenium that are easy to add to the diet. There’s a variety of nuts and seeds to add variety and to support the immune system to function better. Eggs also contain selenium so it’s another way to add selenium for better immune system health.

Sources of Selenium from food

Sunflower seeds for Selenium

Sunflower seeds are small but mighty and easy to add into our diet. I add them to coconut plant-based yoghurt or on coconut ice cream. I also like to eat them because they’re good for my skin which suffers from eczema.

Brazil nuts and immune support

I’ve just learned recently that Brazil nuts are better if they are soaked in water prior to eating. From what information I can find, the timing of this ‘soaking’, seems to range from 8 to 24 hours so I just did them overnight. I’ve kept them in the fridge in a container for easy access.

immune support via the flax seed

Flax seeds are a good source of iron and omega-3 fatty acids. I use linseed meal where they’re ground up and easier to add to a stir-fry or lasagne. The only drawback of this, is that things can get a little (actually a lot), ‘gluggy’ if I overdo it and chuck a heap in. I try to stick to a tablespoon so my stir-fry doesn’t end up like the glue I used to use when I was a teacher.

cashews and a strong immune system

Cashews are not only delicious, they’re so easy to eat on their own, or in a stir-fry or curry. For me personally, I only buy certified organic and I have to check the pack each time to make sure it’s not packed in a factory containing gluten. That’s because I have Coeliac Disease (Celiac in American spelling), so even a trace of gluten, can spark off an inappropriate immune system response, causing damage to my small intestine. Cashews also have higher amounts of copper in them and are a good source of zinc too.

immune support and chia

These tiny seeds love to swell up when added to water. If you’ve used them before, you’ll know that drinking a smoothie a bit late, causes the chia seeds to swell up like little gluggy membranes. If you’re going to eat chia seeds, eating the black ones right before a meeting or going out, can give you the look of black stuff caught between the teeth. To avoid this (if you want to), opt for the white ones, or just eat them after the meeting. Simples!

pecans

Not only is the pecan great for selenium and zinc, it’s also shaped like a brain for whatever reason. Isn’t that interesting? Pecans have been associated with an antioxidant that may help patients with Parkinson’s and Alzheimer’s Disease. I’ve always had an interest in this area because my grandfather had Parkinson’s Disease and I have ADHD. Part of why I’m researching and writing about gut health and the immune system, is to establish what trace minerals will help my brain and reduce my symptoms.

If you want to learn more about the food that’s associated with Parkinson’s disease, check out this PDF doc brought out by the Michael J Fox Foundation for Parkinson’s Research HERE.

Eggs as a source of selenium

Eggs are so versatile and easy to add to our diet. Not only do they contain selenium, they’re also good for Vitamin D and zinc. For many years, we were told that eggs were bad for us and not to have too many. What a load of rubbish that was!

Personally, I only buy certified organic eggs because I want eggs from chickens who haven’t had antibiotics added to them and the chicken, has also had a clean source of nutrition itself.

Eggs also contain Vitamin A. To find out more about Vitamin A foods, click the large ‘A’ below.

we can try to support the immune system the best we can

Supporting our immune system can be tricky especially if it’s costly or the right foods are hard to find. We just have to do the best we can in our situation with the resources we’ve got. Small changes to what we eat can make a world of difference. Building them up gradually also helps make it feel less overwhelming and easier to manage.

If you want to read more about making changes to further support the immune system, click the image below.

All we can do is try our best with what we’ve got.

If you are concerned about your health and/or nutrition, talk to your family Doctor or a Nurse. They will be more than happy to point you in the right direction of a nutritionist who can support you to make the changes you need.

Want to improve your gut health and nutrition?

Head to my Etsy store to find resources that will get you started. Plan your way to a healthier gut!