Selenium: The Brain-Boosting Mineral You Need to Know
Selenium, a trace mineral with potent antioxidant properties, plays a crucial role in maintaining brain health. Foods rich in selenium, such as Brazil nuts and cooked tuna, can boost mental clarity and reduce dementia risk. Let's delve into the science behind this essential nutrient.
Selenium's primary function in the brain involves producing selenoproteins, including glutathione peroxidase, which neutralizes harmful hydrogen peroxide. This process protects neurons from oxidative stress, a key factor in cognitive decline.
Foods abundant in selenium include Brazil nuts, boasting an impressive 1900 µg per 100g, and cooked tuna with 90 µg per 100g. Other options are eggs, Emmental cheese, and selenium-enriched apples, along with lean meats like beef and lamb, mushrooms, and walnuts, albeit at lower levels.
Research suggests that selenium supplementation enhances mental clarity, focus, and memory recall in individuals with mild cognitive impairment. Its anti-inflammatory properties reduce inflammatory pathways, fostering a healthier mental health environment. Moreover, selenium supports mitochondrial health, ensuring efficient operation and minimizing oxidative wear and tear.
Studies show that adequate selenium intake improves performance on memory and problem-solving tasks, while higher intake reduces the risk of developing Alzheimer's and other dementias.
With a recommended daily allowance of 55 micrograms, incorporating selenium-rich foods into our diet can significantly benefit our brain health. Brazil nuts, tuna, eggs, sunflower seeds, and mushrooms are excellent sources. By doing so, we can enhance our mental clarity, reduce inflammation, and potentially lower the risk of cognitive decline.
