What is the number one nutrient for hormone health? While there are many nutrients that our bodies need to optimize hormone production, our reproductive hormones have one primary mineral that does the heavy lifting when it comes to producing and optimizing hormones.
Here’s the thing – we have a tremendous amount of control over our hormonal health with simple adjustments to our diet and lifestyle. Unfortunately, we are often unaware of what those adjustments are and how to implement them.
So, today I’d like to share one simple thing you can do to optimize your hormones – NO medications, supplements, or extreme dietary regimen required. Just one simple bite of a magical food that contains the primary mineral for our reproductive organs – selenium.
What is Selenium?
Selenium is a trace mineral found naturally in soil, water, and some foods. It’s required in small amounts but has a powerful impact on various bodily functions, especially those related to the endocrine system, which is responsible for hormone production and regulation.
Selenium and Reproductive Health
Selenium is a vital nutrient for the reproductive health in both men and women. In men, selenium is essential for sperm production and motility, making it crucial for male fertility. For women, selenium supports the ovaries when it comes to producing reproductive hormones such as estrogen. Selenium contributes to the long-term health of the testes and ovaries.
Selenium’s antioxidant properties play a role in preventing cellular damage in reproductive tissues, which can be crucial in reducing complications during pregnancy.
Selenium’s Role in Thyroid Health
While iodine is the primary nutrient for the thyroid, selenium also has a significant role in supporting thyroid health. The thyroid gland produces hormones that regulate metabolism, growth, and development. Selenium is crucial for the conversion of the thyroid hormone thyroxine (T4) into its active form, triiodothyronine (T3). Without adequate selenium, this conversion process is impaired, potentially leading to hypothyroidism, a condition characterized by an underactive thyroid.
Selenium also helps protect the thyroid gland from oxidative damage. The thyroid has a high concentration of selenium, more than any other organ in the body, which highlights its importance. Selenium acts as an antioxidant, neutralizing harmful free radicals that can damage thyroid cells and lead to disorders such as Hashimoto’s thyroiditis, an autoimmune condition.
Selenium and Stress Hormones
Selenium also has a role in the adrenal glands, which produce cortisol, the body’s primary stress hormone. Chronic stress can lead to adrenal fatigue, where the glands are overworked and can’t produce adequate amounts of hormones. Selenium supports the adrenal glands by aiding in the production of glutathione, a powerful antioxidant that protects the adrenal glands from oxidative stress.
Selenium and Cognitive Support
Antioxidants like selenium help to reduce oxidative stress by neutralizing free radicals. Oxidative stress has been linked to cognitive conditions like Alzheimer’s disease as well as cancer and cardiovascular disease.
JUST ONE BITE – The Magical Food for Selenium
Selenium is found in a variety of foods, but the one food that contains the daily recommended amount of selenium in just one bite is the Brazil nut. Just one Brazil nut a day can provide the daily recommended amount of selenium. I recommend 1 a day for maintenance and 2 or 3 per day if you suspect deficiency. Selenium in supplement form can be easily overdosed but when getting your daily allowance by eating real food, the body will be able to assimilate the nutrients without the risk of overdosing. Food sources of selenium include:
- Nuts & Seeds: Brazil nuts, chia seeds, flax seeds, pumpkin seeds, and walnuts contain selenium in whole form, in their butters, and in nut or seed oils.
- Fish: Shellfish, shrimp, tuna, sardines, and salmon are high in selenium, making them great options for seafood lovers.
- Meat and Poultry: Chicken, turkey, grass-fed meat and beef liver are good sources.
- Eggs: A versatile source of selenium, eggs can be easily incorporated into many meals.
- Mushrooms: Shiitake, portabellas, creminis, and white button mushrooms.
Just 1 Brazil Nut contains the recommended daily allowance of Selenium
Selenium Supplementation
While it’s possible to get enough selenium through diet, some people may benefit from supplementation, especially if they have conditions that impair nutrient absorption, such as Crohn’s disease, have HIV, or are undergoing dialysis. However, it’s essential to be cautious with selenium supplements. The line between a beneficial dose and a toxic dose is relatively thin, so it’s crucial to consult with a healthcare provider before starting any supplementation.
Selenium may be a trace mineral, but its impact on hormone health is anything but minor. From aiding in reproductive health to supporting thyroid function and stress management, selenium plays a multifaceted role in maintaining balance within the body. Ensuring adequate selenium intake is a simple yet powerful way to support your hormone health and overall well-being.
Incorporating selenium-rich foods into your daily diet is an easy and effective strategy to harness the benefits of this essential mineral. Remember, a little bit of selenium goes a long way in keeping your hormones—and your body—healthy and balanced.
Get started on building healthy hormones using real food as your therapy with “The Simply28 Real Food Cookbook” and the Simply28 4-Week Meal Plan
