The "S" Word That Could Get You Pregnant

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Trying to have a baby? Get a Brazilian. No, not that type of Brazilian—although it could certainly help spice up the process—but, instead, a Brazil nut. Brazil nuts are chock-full of selenium, a trace mineral that was recently revealed to play a vital role in women’s fertility. (It’s been long-established that selenium matters for male fertility, but this is the first time it’s been linked to the ladies.)

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For the study, which was published in Metallomics in October, researchers at the University of Adelaide used X-ray fluorescent imaging to study female cows and the way selenium was distributed throughout their ovaries. They discovered that levels of the GPX-1 protein found in selenium were much higher in healthy follicles bigger than 10 millimeters—pinpointing selenium as a key component of follicle development. To see if those results would translate to humans, the researchers then studied 30 women undergoing IVF/ICSI with a single embryo transfer, and found that levels of GPX-1 were significantly higher (and sometimes double) in those who got pregnant.

So what’s the takeaway? “We suspect that selenium and selenoproteins [like GPX-1] play a critical role as an antioxidant during the late stages of follicle development, helping to lead to a healthy environment for the egg,” says researcher Melanie Ceko. She adds that selenium can also help with thyroid hormone production and the ability to fight off damaging free radicals.

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And here’s the interesting part: you only need a little bit to make a big difference. (In fact, taking too much selenium could actually be toxic.) The recommended dietary allowance for women ages 19-50 is 55 mcg (and 60 mcg for pregnant women), and the amount taken in any given day shouldn’t exceed 400 mcg. Try these foods for optimal selenium intake:

Brazil nuts: Just one Brazil nut can contain anywhere from 68-90 mcg of selenium, so there’s no need to eat more than one per day. (Not to mention—they’re pretty pricy! One bag at Whole Foods set me back about $14, so parsing them out will definitely help you get a long-term return on your investment.)

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Ocean-caught fish: Besides being packed with Omega-3s (which also help boost fertility), seafood makes up 17 of the top 25 sources of dietary selenium commonly consumed in the U.S. On that list? Skipjack tuna, albacore tuna, sardines, shrimp, sole, snapper, flounder, halibut, grouper, and more.

Grass-fed meats: As if there weren’t enough reason to buy grass-fed meats, add this one to the list: In one study, grass-fed bison was found to contain four times as much selenium as grain-fed bison. Beef steak is another selenium-rich choice, packing 33 mcg in a three-ounce serving.

More from Redbookmag.com:
Should You Give Up Gluten if You’re Trying to Get Pregnant?
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By Jen Jones Donatelli