The Power of the Little Things

Why selenium matters

Selenium is a trace mineral, meaning we only need it in tiny amounts, yet it plays many crucial roles. It is best known for its antioxidant function, helping to protect cells from oxidative stress. This supports heart health, slows down cellular ageing and boosts immunity. Selenium also supports thyroid function, as the thyroid relies on selenium-rich enzymes to convert hormones into their active form. Without enough, energy levels and metabolism can suffer.

Emerging research shows selenium may also influence mood and fertility. Low levels have been linked to an increased risk of depression, while adequate intake supports reproductive health in both men and women.

The New Zealand link

Our soils in New Zealand are naturally low in selenium, which means crops grown here may contain less than those grown elsewhere. This makes it especially important for Kiwis to be mindful of their intake. Just one or two Brazil nuts a day will provide your full daily requirement, but selenium can also be found in eggs, fish, chicken, mushrooms and sunflower seeds.

Do multivitamins help?

For many people, a multivitamin offers peace of mind, particularly when life is busy or meals are rushed. A quality multi should be seen as a top up, not a replacement for real food. Think of it as a safety net, useful when stress, when doing sports and exercise, travel or convenience eating creeps in.

When choosing a multivitamin, quality counts. Look for:

• Folate, not folic acid. Folate is the natural form, and better recognised by the body.
  

• Vitamin K2 with vitamin D. These work together to support bone and heart health.
  

• Bioavailable minerals. Forms like magnesium citrate or glycinate, rather than cheaper oxide forms, are more easily absorbed.
  

• No unnecessary fillers. Avoid artificial colours, coatings or very high doses. With supplements, more is not always better.

Food first, supplements second

The foundation of health is always whole food — fresh vegetables, fruit, protein and healthy fats. Supplements are there to support, not replace, these building blocks.

Victoria’s Top Tip: If you’re unsure whether a multivitamin is right for you, talk to a qualified nutrition professional or your local health store. Start with food, add a supplement if there’s a gap, and remember that consistency — not perfection — builds long-term wellness.

Brazil Nut & Coconut Bombs

A low-carb selenium boost

Ingredients (makes 12–14 balls):

• 1 cup Brazil nuts

• ½ cup unsweetened shredded coconut (plus extra for rolling)
  2 tbsp coconut oil, melted
  2 tbsp almond or peanut butter
  1 tbsp cocoa or cacao powder
  1–2 tsp honey (to taste)
  Pinch of sea salt
  

Method:

Place Brazil nuts and shredded coconut in a food processor. Blend until finely ground. Add coconut oil, nut butter, cocoa, honey and salt. Blend until mixture comes together. Roll into small balls, then coat lightly in extra shredded coconut. Chill in the fridge for at least 30 minutes until firm.

Why it works: Brazil nuts provide selenium, coconut and nut butter add healthy fats and there’s only a minimal amount of carbs — making this recipe carb appropriate and sustaining.