Selenium - the mineral that slows ageing and protects the health of seniors

A key mineral that may make a real difference to healthy ageing has been identified in recent research: selenium. For older adults who wish to maintain their vitality and improve their quality of life, understanding the role of this nutrient is becoming crucial when planning a balanced diet and an active lifestyle.

Research published in the scientific journal eLife shows that selenium has the capacity to reduce methionine levels in the body — an amino acid that, in excess, can accelerate the ageing process. Of particular importance for older adults, this mineral inhibits the activity of certain hormones associated with abdominal fat accumulation and the development of metabolic problems that become more common with advancing age.

The impact of selenium on the health of older adults

For elderly people, maintaining an optimal level of selenium in the body may help reduce the risks associated with obesity and metabolic syndrome. These conditions are frequently seen in older adults and can lead to cardiovascular complications, type 2 diabetes, and other health problems that affect independence and quality of life. Selenium acts as a powerful antioxidant, protecting cells from oxidative stress, which intensifies with age.

Accessible dietary sources for older adults

Obtaining an adequate amount of selenium does not require drastic changes to one's diet. Brazil nuts are the most concentrated natural source — just one or two nuts a day can cover the daily requirement. For older adults who prefer more familiar options, fish (tuna, sardines, and salmon) provides generous amounts of selenium, alongside the cardiovascular and cognitive benefits of omega-3 fatty acids.

Chicken and turkey, eggs, and wholegrains are all excellent options for diversifying selenium sources. A portion of brown rice or beans can supply approximately 15–20 micrograms of the daily requirement, making these foods ideal for seniors' regular meals.

Vegetarian options and special considerations

For older adults following a vegetarian diet or with dietary restrictions, mushrooms (particularly shiitake and button mushrooms), garlic, onions, broccoli, and asparagus are valuable sources of selenium. Although the concentration is lower compared with animal-based sources, regularly consuming these foods can contribute meaningfully to the required daily intake.

It is important for older adults to be aware that selenium requirements can vary depending on their state of health, any medication they are taking, and their geographical region. Consulting a doctor or nutritionist can help establish the most suitable dietary strategy for each individual situation, particularly in the case of those with chronic conditions or who take multiple medicines.

Incorporating these selenium-rich foods into the daily diet can represent a natural and effective strategy for maintaining health and slowing the ageing process, offering older adults an accessible way to improve their quality of life through informed dietary choices.