Bacon lovers – great news. There’s another reason to eat bacon: it can help prevent rheumatoid arthritis (RA).
Okay, okay, you may be thinking we’re pulling your leg. But, bear with us. Here’s the thought process:
- Bacon contains selenium.
- Selenium is a trace mineral with antioxidant properties.
- Studies have shown that antioxidant properties, such as those found in selenium, aids in the prevention of rheumatoid arthritis.
Vegetarian friends – there’s vegetarian food that’s even higher in selenium than bacon. (Take that, bacon!)
Here’s 5 Facts About Rheumatoid Arthritis And Selenium You Need To Know:
1. Background On Selenium
The National Institutes of Health describes selenium as:
Selenium is a trace element that is naturally present in many foods, added to others, and available as a dietary supplement. Selenium, which is nutritionally essential for humans, is a constituent of more than two dozen selenoproteins that play critical roles in reproduction, thyroid hormone metabolism, DNA synthesis, and protection from oxidative damage and infection. -National Institutes of Health, Office Of Dietary Supplements
Most Americans receive adequate levels of selenium through their diet. Intake of selenium varies somewhat by region in the United States.
For example, if you live in the Midwest or Western U.S., concentrations of selenium are higher than if you live in the South or Eastern portion of the U.S. Varying levels of soil concentrations and types of food consumed account for the differences.
According to the National Institutes of Health and the Mayo Clinic:
- Selenium is needed for normal growth and health
- Selenium is necessary for enzymes that control normal functions of the body
- Selenium has antioxidant properties
- In the United States, men have higher concentrations of selenium than women
- Selenium deficiency is uncommon in the United States
- Excessive selenium is associated with health risks such as nausea, fatigue and hair loss
2. Research Shows Selenium May Help Prevent Rheumatoid Arthritis
Multiple peer-reviewed studies indicate a direct relationship between low levels of selenium and rheumatoid arthritis. For example, Serum selenium concentrations in rheumatoid arthritis, an article published in the U.S. National Library of Medicine states:
It is speculated that serum selenium concentrations may modulate the effect of viral or other infections in subjects with the appropriate genetic background and in this way enhance the development or progression of rheumatoid arthritis. -Annals of Rheumatic Diseases
In other words, selenium is crucial in the regulation of inflammation in the body.
Moreover, selenium (and iodine) aids in the production of joint-protecting cartilage, a key component of joint health. We all know how important cartilage is for movement, arthritis pain management and overall quality of life.
3. Rheumatoid Arthritis Treatment With Selenium Is Inconclusive
Here’s where it gets tricky. While research has shown that ideal levels of selenium can help prevent the development of rheumatoid arthritis, the jury is still out on if it can effectively treat RA.
The Scandinavian Journal Of Rheumatology conducted a double-blind, placebo controlled trial on selenium supplementation on rheumatoid arthritis patients. Their findings were interesting:
Trials with selenium have been conducted in rheumatoid arthritis (RA) to correct impaired selenium status and increase defenses against deleterious oxidant species… Selenium treatment did not show clinical benefit on RA. Interestingly, the improval in both groups demonstrated a placebo effect of the intervention trial. -National Institutes of Health
Here’s the details of what they’ve found:
- 55 patients participated in the 90 day trial
- The participants received either selenium-enriched yeast (200 microg/d) or a placebo
- The number of swollen and painful joints, and morning stiffness significantly decreased with time in both groups
- Significant improvement in arm movements and health feeling was evidenced in selenium-treated patients only
4. Sources Of Selenium (It’s Not Just Bacon!)
Selenium is found in many of the foods we eat. In fact, in most cases, supplementation is not required if you are able to eat a healthful, variety-rich diet.
Let’s look at some top dietary sources of selenium:
- Nuts – a handful of nuts per day provides plenty of nutritional benefits. Brazil nuts, specifically, are about the highest nutritional source of selenium. You’ll get over 100% of your daily selenium needs with each serving.
- Watch out, though. A chronically high consumption of brazil nuts (more than the recommended daily serving of 6-8 nuts) can put you at risk for excessive levels of selenium.
- Spinach – Popeye’s favorite food will increase your selenium levels. One cup is equal to approximately 16% of your daily recommended value.
- Fish – it’s your friend. The fatty oils in fish provide anti-inflammatory benefits to those with RA. Yellowfin tuna, halibut and sardines are all especially excellent sources of selenium.
- Beef – especially the grass-fed type is a great source of selenium. A 3 oz serving (picture a deck of cards) provides around 47% of your daily recommended value.
- Don’t forget beef liver. A 3 oz serving provides 40% of your daily needs.
- Eggs – a miraculous food, packed full of nutrition. One single (large) egg will give you 21% of your daily recommended value.
- Turkey – if you prefer white meat over red, you’re in luck. Turkey is competitive with beef. A 3 oz serving provides 44% of your daily needs.
- Another poultry source, chicken (3 0z), provides 31% of your daily needs.
- Bacon! – is on par with spinach in terms of the amount of selenium provided per serving. A couple slices will give you around 16% of your daily needs. A spinach and bacon salad sounds like a perfect combination.
5. Dosage Is Important
The National Institutes of Health, Office of Dietary Supplements, provides specific daily recommendations for selenium for individuals based on age. Gender does not matter.
- Birth – 6 months: 15 mcg
- 7 months – 3 years: 20 mcg
- 4 – 8 years: 30 mcg
- 9 – 13 years: 40 mcg
- 14 years and older: 55 mcg *
*Pregnant individuals need 60 mcg and those who are lactating need 70 mcg.
Selenium is an element that is important to receive the proper dosage.
Excessive selenium intake overtime is associated with:
- garlic breath
- brittle hair or nails
- loss of hair
- metallic taste in mouth
- skin rashes
- discolored teeth
Inadequate selenium is associated with:
- higher risk for chronic disease
- increased rates of infertility
- poor immune function
- cognitive decline
- increased risk for rheumatoid arthritis
Bottom line – ask your rheumatologist or primary care physician if you are concerned about your selenium levels.
Who We Are
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