1–2 Brazil nuts = 100%+ of your daily selenium (yes, they’re that rich!)
Tuna, halibut, sardines
Eggs
Sunflower seeds
Whole grains (like brown rice)
Chicken and turkey
⚠️ Caution: Brazil nuts are so potent that eating more than 2–3 per day regularly can lead to selenium toxicity (symptoms: hair loss, nausea, nerve issues).
Should You Take a Supplement?
Only if you’re deficient (confirmed by a blood test).
Never exceed 400 mcg/day—the upper safe limit.
Talk to your doctor first, especially if you have thyroid conditions (selenium affects thyroid function).
🌞 The Most Effective Ways to Prevent & Reduce Age Spots
While selenium supports overall skin health, these strategies have far stronger evidence:
1. Daily Broad-Spectrum Sunscreen (SPF 30+)
This is non-negotiable. UV exposure is the #1 cause of age spots. Reapply every 2 hours in direct sun.
2. Topical Antioxidants
Vitamin C serums: Brighten skin and reduce pigmentation
Niacinamide (B3): Fades dark spots and strengthens skin barrier
Retinoids: Increase cell turnover (start with OTC retinol)
3. Professional Treatments (for existing spots)
Chemical peels
Laser therapy
Cryotherapy (freezing spots)
4. Eat a Rainbow
A diet rich in colorful fruits, vegetables, and healthy fats provides natural antioxidants that protect skin from the inside out.
💛 Final Thought: Support Your Skin—Don’t Fear It
Age spots aren’t a flaw. They’re a map of your life in the sun—beach days, garden mornings, hikes with loved ones.
But if you’d like to prevent new ones or fade existing ones, focus on what truly works: sun protection, topical actives, and a nutrient-rich diet (with selenium as a supporting player).
And remember: healthy skin isn’t spotless skin—it’s skin that’s cared for, protected, and loved—just like you.
