16 Incredible Selenium – Rich Foods

by John Staughton (BASc, BFA) last updated -

 Likes  Comments

Eating selenium-rich foods is an excellent way to manage your thyroid health and prevent colorectal cancer, so knowing which foods are best is important!

Selenium

Selenium is an essential micronutrient for the body, and this chemical element bears the symbol Se. A deficiency in this mineral can lead to hypothyroidism, as well as fatigue and other unwanted symptoms. While having a deficiency in selenium is unusual, particularly if you eat a balanced, healthy diet, there are certain situations in which your body may not properly absorb or metabolize this nutrient. A lack of this nutrient is also more common in those of significantly advanced age.

In terms of how much selenium we should consume each day, 55 micrograms are recommended for adults, but this may vary slightly depending on your country of origin. Areas, where the soil is low in selenium, may have a higher occurrence of this deficiency.

Sources of selenium like chicken, organ meats, eggs, legumes, and nuts

Selenium-rich food Photo Credit: Shutterstock

Selenium – Rich Foods

The best selenium-rich foods include brazil nuts, halibut, cheese, mushroom, oat, oyster, asparagus, soybeans, chia seeds, salmon, brown rice, crabs, spaghetti, cabbage, broccoli, spinach, milk, yogurt, cashew, banana, garlic, tofu, turkey, pork, cod, spinach, wheat, and barley, among many others.

Brazil Nuts

With more than 540 micrograms in 1 ounce of Brazil nuts, these are some of the best sources of this mineral.

Halibut

At 47 micrograms per serving, this fish has more than 80% of the daily recommended intake.

Sardines

There are approximately 48 micrograms of selenium in each serving of sardines.

Grass-fed Beef

A 4-ounce piece of beef can provide more than 40% of your daily intake of selenium.

Chicken

A standard serving of chicken has more than 55% of your DV of selenium.

Pork

With about 50 micrograms of selenium in each serving, pork delivers about 77% of this mineral requirement each day.

Cod

In one serving of cod, there is nearly 60% of your DV for selenium.

Egg

A single large egg provides about 15 micrograms of this mineral.

Spinach

1 cup contains more than 15% of your daily intake of this mineral.

Others

Other foods rich in selenium include the following:

Baked Beans

There are roughly 10 micrograms of selenium in 100 grams of baked beans.

Whole Grains

A 100-gram serving of whole-grain rye delivers about 50% of the selenium your body needs.

Sesame Seeds

With 34 micrograms of selenium in 100 grams of these seeds, they are a nutrient-dense snack!

Lentils

There are 8 micrograms in a 100-gram serving of lentils.

Yellowfin Tuna

3 ounces of this tasty fish is equivalent to more than 100% of your DV.

Sunflower Seeds

In 100 grams of sunflower seeds, there are 53 micrograms of selenium.

Shrimp

One serving of shrimp provides just over 100% of the daily required intake of this mineral.

DMCA.com Protection Status
About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

Rate this article
Average rating 4.1 out of 5.0 based on 11 user(s).

Latest Health News:

Group of wood figurines huddled together with one figure outside the group.

Pandemics, Epidemics Can Worsen Social Prejudices

A time of crisis can exacerbate our social prejudices, particularly bigotry and xenophobia. A study, published in the journal Proceedings of The Royal Society,…

READ MORE
Graphic of the human brain

Research Reveals How Memory Works

Why do our memories not get muddled with other new events? Why are they long-lasting? Researchers from the University of Bristol may have found answers to…

READ MORE
A kid showing a random act of kindness by sharing flowers with a grown up lady

Random Acts Of Kindness Boost Health: Study

Kindness and compassion are behavioral traits often associated with positive feelings. While there have been studies supporting this association through…

READ MORE