Emma Wilson
Selenium is an essential nutrient for human health, offering a range of benefits from antioxidant defence to immune system support. While most edible mushrooms are selenium-poor, some wild-grown varieties are naturally rich in selenium. These include the Goat's Foot, King Bolete, and the European Pine Cone Lepidella. Selenium-enriched mushrooms, cultivated on selenium-fortified substrates, can also be a good source of selenium. The Se-enriched Champignon Mushroom, for example, contains up to 30 or 110 micrograms of selenium per gram of dry weight. So, are mushrooms high in selenium? It depends on the type of mushroom. While some mushrooms are indeed high in selenium, others contain very little.
| Characteristics | Values |
|---|---|
| Selenium-rich mushrooms | Goat's Foot, King Bolete, Champignon Mushroom, Varnished Polypore, Agaricus, Boletus, European Pine Cone Lepidella, Macrolepiota, Lycoperdon, Lion's Mane, Reishi, Shiitake |
| Selenium content in mushrooms | 3 mcg of selenium per ounce, 200 microg Se/g dw, 20 microg Se/g dw, 30 or 110 microg Se/g dw, 5 microg Se/g dw, 20 microg Se/g dw, 5-10 microg/g dw, 5 microg Se/g dw, N/A, N/A |
| Selenium-enriched mushrooms | Cultivated on a substrate fortified with selenium (inorganic salt or selenized yeast) |
| Selenium deficiency in edible mushrooms | Most edible and cultivated mushrooms are selenium-deficient |
| Benefits of selenium | Acts as an antioxidant, detoxification, immunomodulation, carcinogenesis prevention, thyroid functioning, sperm motility and maturation, biosynthesis of selenoenzymes and selenoproteins |
| Benefits of mushrooms | Antioxidants, vitamins, minerals, low calories, immune system booster, cancer prevention, diabetes prevention, cardiovascular health, brain health |
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What You'll Learn
Selenium-enriched mushrooms
Selenium is an essential micronutrient that has a positive impact on human health. It is needed for the biosynthesis of selenoenzymes and selenoproteins, which in turn mediate several activities such as antioxidant defence, detoxification, immunomodulation, carcinogenesis prevention, thyroid functioning, and sperm motility and maturation.
Most cultivated, edible mushrooms are selenium deficient, as the selenium content is very low (< 1–8.5 μg Se/g dry weight). However, selenium-enriched mushrooms are cultivated by growing edible mushrooms on selenium-rich substrates, which results in Se incorporation into selenoproteins and selenoenzymes. The various organo selenium compounds identified in the mushrooms are selenomethionine, selenocysteine, and selenomethylselenocysteine, among others.
Selenium-enriched mushroom cultivation primarily uses sodium selenite as the selenium source. While adding selenium at low concentrations promotes mushroom growth, high concentrations have the opposite effect. Selenium enrichment cultivation is a valid strategy for improving bioactivity as mushrooms can transform inorganic selenium into numerous important organic selenium metabolites, particularly selenium-polysaccharides, selenium-proteins, and selenoamino acids.
The cultivation of selenium-enriched mushrooms has several benefits. Selenium-enriched mushrooms represent an important daily source of selenium in food products. They aid in the treatment and prevention of various conditions such as HIV infection, cancer, aging, cardiovascular, neurodegenerative and immunological diseases. The cultivation of selenium-enriched mushrooms also leads to sustainable empowerment for marginalised groups, such as landless farmers, rural women, and unemployed youth.
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Selenium-poor mushrooms
Mushrooms are a tasty and nutritious food with many health benefits. They are a source of antioxidants, vitamins, and minerals, and are low in calories. However, most edible and cultivated mushrooms are selenium-poor, containing less than 1 microgram of selenium per gram of dry weight. Selenium is an essential nutrient for human health, but it can also be toxic at elevated concentrations. It is needed for the biosynthesis of selenoenzymes and selenoproteins, which play a role in antioxidant defense, detoxification, immunomodulation, carcinogenesis prevention, thyroid functioning, and sperm motility and maturation.
While most edible mushrooms are selenium-poor, there are some wild-grown edible mushrooms that are naturally rich in selenium. For example, the Goat's Foot (Albatrellus pes-caprae) is the richest in selenium among the species surveyed, with an average of 200 micrograms of selenium per gram of dry weight and a maximum of 370 micrograms per gram of dry weight. The King Bolete (Boletus edulis) is also considered abundant in selenium, containing an average of 20 micrograms per gram of dry weight and a maximum of 70 micrograms per gram of dry weight. Some other relatively rich sources of selenium include the European Pine Cone Lepidella (Amanita strobiliformis) and the Macrolepiota spp.
In addition to these wild-grown mushrooms, selenium-enriched mushrooms can also be cultivated on a substrate fortified with selenium. For example, the Se-enriched Champignon Mushroom can contain up to 30 or 110 micrograms of selenium per gram of dry weight, while the Varnished Polypore (Ganoderma lucidum) can contain up to 72 micrograms per gram of dry weight. These selenium-enriched mushrooms have been shown to aid in the treatment and prevention of various conditions such as HIV infection, cancer, aging, cardiovascular disease, neurodegenerative disease, and immunological diseases.
It is important to note that the selenium content of mushrooms can vary depending on the species, cultivation methods, and cooking techniques used. If you are looking to increase your selenium intake, it is recommended to speak with a healthcare professional to determine your target levels and develop a dietary regimen.
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Selenium's health benefits
Selenium is an essential mineral that must be obtained through one's diet. It is required in small amounts but plays a significant role in various bodily processes, such as metabolism and thyroid function. Here are some of selenium's health benefits:
Antioxidant Properties
Selenium is a potent antioxidant that helps prevent cell damage caused by free radicals. Free radicals are normal byproducts of metabolic processes, and while they are essential for health, an excess can lead to oxidative stress, damaging healthy cells. Selenium's antioxidant properties combat this oxidative stress, thereby helping to prevent chronic conditions like heart disease, Alzheimer's, cancer, premature aging, and stroke.
Thyroid Health
The thyroid gland regulates metabolism and controls growth and development. Selenium is crucial for maintaining healthy thyroid function. Selenium deficiency has been associated with thyroid conditions like Hashimoto's thyroiditis, a type of hypothyroidism. Studies suggest that selenium supplements may benefit individuals with Hashimoto's disease by reducing thyroid antibodies and improving mood and general well-being.
Anti-Inflammatory Effects
Selenium may help lower inflammation in the body, which is a significant risk factor for heart disease. By reducing inflammation, selenium may help lower the risk of heart disease and other inflammatory-related conditions. Additionally, selenium's anti-inflammatory properties may benefit people with asthma.
Cognitive Support
Selenium has been found to support brain health and cognitive function. Its antioxidant properties help fight cell damage that may worsen brain and nervous system diseases like Parkinson's, Alzheimer's, and multiple sclerosis. Research is ongoing to determine selenium's potential in preventing or treating the loss of mental skills.
Immune System Boost
Selenium is important for a healthy immune system. Certain types of mushrooms, like lion's mane and reishi, are known to boost the immune system and even shrink tumors.
While mushrooms are a good source of selenium, it is important to consume a variety of selenium-rich foods, as the mineral content can vary depending on the growing conditions. Brazil nuts, seafood, lean meats, and whole grains are also excellent sources of selenium.
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Mushrooms' health benefits
Mushrooms are native to North America and Europe and are known for their delicate flavour and meaty texture. They are also widely recognised for their health benefits. With more than 2,000 edible species, mushrooms are versatile, nutrient-dense, and low in calories. They are packed with vitamins, minerals, and antioxidants, which can enhance your health in the following ways:
Cancer prevention
Studies show that eating 1 to 2 cups of mushrooms each week may reduce your risk of cancer by up to 45%. Mushrooms are a rich source of two powerful antioxidants—glutathione and ergothioneine—which help shield cells from damage and support immune function. In Japan, patients may receive a reishi mushroom-based drug as part of cancer treatment.
Brain health
Eating 2 cups of mushrooms each week can cut the risk of developing cognitive impairment in half, according to research. Other studies suggest mushrooms may help protect against neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s disease. Exotic mushroom varieties such as cordyceps, turkey tail, and lion’s mane may have extra brain-boosting benefits due to their higher bioactive nutrient content.
Heart health
Mushrooms are rich in potassium and low in sodium, and loaded with other heart-healthy compounds. They help prevent plaque buildup on arterial walls and may help to lessen the risk of heart disease.
Gut health
Mushrooms are rich in fibre and contain polysaccharides, which are linked to improved insulin resistance and gut health. These polysaccharides stimulate the growth of healthy bacteria and suppress harmful bacteria.
Weight loss
Long- and short-term studies have found that mushrooms, in combination with exercise and other lifestyle changes, can have an important impact on weight loss.
Selenium
Mushrooms are a good source of selenium, which can help prevent cell damage in our bodies. Choose cremini or portabella mushrooms for the most selenium.
To get the most out of mushrooms, cook them with a bit of olive oil, avocado oil, or butter. Vitamin D is fat-soluble, so you’ll absorb more of the nutrient when it’s mixed with a fat source.
It is important to note that mushrooms should always be purchased from a reliable source, as some wild mushrooms contain deadly toxins, high levels of heavy metals, and other harmful chemicals.
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Selenium toxicity
Selenium is an essential mineral that is required for good health and normal cellular function. However, it can become toxic when consumed in excess. Selenium toxicity can result from acute or chronic ingestion of excessive amounts. The recommended dietary allowance for selenium is 55 µg/day for individuals aged 14 and above, with a tolerable upper intake limit of 400 µg/day.
Chronic selenium toxicity has also been observed in certain regions, such as parts of China and the Great Plains in the United States, where soils have high selenium concentrations. This can result in plants absorbing and accumulating high levels of selenium, leading to toxicity in animals and humans who consume these plants.
Additionally, factors such as age, diet composition, and prior selenium exposure can influence the susceptibility to selenium toxicity. For example, younger rats are more vulnerable to selenium toxicity compared to older rats, and diets low in protein or vitamin E can increase susceptibility to chronic selenosis.
To avoid selenium toxicity, it is important to be mindful of one's selenium intake and consult healthcare professionals for guidance on target levels and dietary regimens. Consuming a diverse diet with meat, grains, vegetables, and nuts typically provides sufficient selenium without the need for supplementation.
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Frequently asked questions
Mushrooms are a source of selenium, but not all mushrooms are rich in selenium. Selenium-enriched mushrooms, cultivated on a substrate fortified with selenium, are a rich source of selenium. Some species of wild-grown mushrooms, such as the King Bolete, are also abundant in selenium.
Selenium is an essential nutrient for human health. It acts as an antioxidant and plays a role in thyroid function, reproduction, cognition, DNA and muscle repair, and immune health. Selenium may also help to prevent cancer and other diseases.
Brazil nuts are one of the best sources of selenium. Other good sources include fish, meat, eggs, tofu, whole wheat pasta, and some types of mushrooms.
The recommended daily allowance (RDA) for selenium ranges from 15mcg to 70mcg per day. However, the amount may vary depending on individual needs, so it is best to consult a healthcare professional to determine your target levels.
