Selenium and Natural Beauty
It is said that in order to keep skin young and healthy a person needs 5 vitamins and minerals; ACES and Zinc. Those are vitamins A, C, E, Selenium and Zinc. The fast majority of diets get the daily recommended doses of vitamins A, C, E and zinc within a healthy diet that includes a lot of fruits and vegetables. A plantbased diet is naturally high in all of those vitamins.
Selenium is available in trace amounts in many plants, as it originates in the soil, however in large quantities it may be harder to find. The top 10 foods highest in selenium, in order are:
1) Brazil Nuts
2) Yellowfin Tuna
3) Halibut
4) Sardines
5) Grass-fed Beef
6) Boneless Turkey
7) Chicken
8) Shitake/White Button Muchrooms
9) Cabbage
10) Spinach
Other vegetarian foods high in selenium include:
1) Eggs
2) Lima/Pinto Beans
3) Chia Seeds
4) Brown Rice
5) Seeds – sunflower, sesame, and flax
6) Broccoli
Selenium is best known as an antioxidant and an essential mineral. It is not something that our bodies need a lot of, 55 micrograms daily, and if people are lacking it in their diet, selenium deficiency is very rare. One large Brazil nut can have as much as 75 micrograms of selenium. Two to three Brazil nuts can give over 100% of the daily recommended dosage.
Selenium is essential to healthy skin though. It protects cells from damage by neutralizing free radicals before they cause wrinkles. It can protect against UV damage, skin inflammation and pigmentation. There are some studies that show how selenium can help in reducing the risk of skin cancer.
In terms of skin infection, a selenium rich diet can act as an immune booster to prevent skin infections, as well as to bolster a response. Selenium helps to strengthen white blood cells, which helps to improve a response to infections. It is both preventative and an antidote.
Selenium is considered by many to be a natural method to get rid of acne. Studies have shown it can help to cure spots as well as being a preventative mineral.
Aside from the skin, selenium has other beauty related benefits; it is also good for the hair. It helps to boost hair growth (it will not prevent baldness, but it may help to improve hair growth at the first signs of hair loss). Selenium is included in many anti-dandruff shampoos, as it can be used to treat the scalp by destroying dandruff causing fungus. Some say it is great at preventing greying hair too.
Selenium should be a natural part of a diet that wants to eat for skin and hair health. There are several selenium supplements available – in vegan, gluten free and nut-free options, to meet all dietary needs.